Sept 5

CrossFit Carolina Beach – CrossFit

Friday, Sep. 7th we will have amended hours.

In the morning: 6:00am&7:00pm
and
In the evening: 5:00pm&6:00pm

View Public Whiteboard

Warm-up

A: Metcon (No Measure)

PVC Game

*Everytime PVC Drops

1st Drop: 10 Walking Lunges

2nd Drop: Worlds Greatest Stretch x 20s each

3rd Drop: 10 Hollow Rocks + 10 Supermans

4th Drop: 10 V-Ups + 10 Alt. Step-ups

*Progressively make the PVC game harder so you have at least 4 drops

Then, 400 Meter Run

Gymnastics

B: Metcon (No Measure)

3 Rounds for Quality:

12s L-Sit Hold

12s Ring Support

25s Handstand Hold or Walk

Metcon

C: Metcon (Time)

5 Rounds of:

Run 400 Meters

20 Ground to Overhead with a plate (45, 25)

12 Burpees to your Plate
L3: (35, 15)

L2: (25, 10)

L1: (4 Rounds) (200-400m Run) (15, 10) (10 Burpees)

25:00 Cap

Extra Credit

D: Metcon (No Measure)

5 Minutes of “Recovery” work ie.

Bike, Jog, Light sledpull powerwalk done at a conversational pace.

Categories: WOD

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