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
Warm-up
A: Metcon (No Measure)
7 Minutes of Dynamic Warm-up including lunges, skips, jumps, shuffles, high knees, butt kickers, carioca,
backpedal, 90 degree hip rotation, burpee broad jumps.
Then,
Grab two DBs and complete:
5 DB Power Cleans
5 DB Front Squats
5 DB Push Press
Rest 30s
5 DB Power Cleans
5 DB Thrusters
*This give you a good idea of weight choices for the Metcon.
Strength/Skill
B: Speed Back Squats (3 x 3 @70%, 3 x 3 @75%. Rest 90s after each set.)
Metcon Prep
C: Metcon (Weight)
DB Power Clean + DB Thrusters
3 x 3 + 3. Rest 60s.
Metcon
D: Freshman V2 (AMRAP – Rounds and Reps)
AMRAP 7:
7 DB Power Cleans (50, 35)
7 DB Thrusters (50, 35)
L3: (40, 30)
L2: (30, 20)
L1: (25, 15)
Beginner Option:
AMRAP 5:
7 DB Thrusters (light)
7 Squat Thrusts or 7 Burpees
Extra Credit
E: Metcon (No Measure)
Banded Alphabet: Complete 3 sets (1 set on each side = 1 set). Rest 60s.
*This is an anti-rotation, anterior core movement. Brace hard and resist rotation