CrossFit Carolina Beach – CrossFit
REMINDER: We have amended hours.
Morning: 6:00am&7:00pm
and
Evening: 5:00pm&6:00pm
Warm-up
A: Metcon (No Measure)
KB Warm-up with 1 KB
10 Single Arm KBS (5 each)
10 1-Arm KB Squats (5 each)
10 Single Arm Push Press (5 each)
10 Single Arm KB Rows (5 each)
10 Single Arm Reverse Lunges (5 each)
10 KB Figure 8s
Then,
KB Snatch Progressions x 6:00
– KB Single Arm Swing
– KB High Pull
– KB Transition/Snatch
*Perform 5 Reps of each.
Strength/Skill
B1: Seated DB Shoulder Press (4 x 10. Rest 30s.)
Neutral Grip
B2: Banded Pull Downs (4 x 15. Rest 30s)
https://www.youtube.com/watch?v=Rsw9rNCvnZo
Metcon
C: Metcon (AMRAP – Reps)
EMOM 20:
Minute 1: 10 KB Snatch each (53, 35)
Minute 2: 15 Hollow Rocks
Minute 3: 10 KB Rows each (53, 35)
Minute 4: 15 SDHP (53, 35)
Minute 5: 100m Active Recovery Jog
L3: (45, 25) (115, 75) (45, 25)
L2: (35, 25) (95, 65) (35, 35)
L1: (35, 25 Single Arm Russian Swings for KB Snatch) (75, 55) (35, 25)
*Score = total reps
Extra Credit
D: Metcon (No Measure)
Barbell Curls 21s: 3 x 7-7-7. Rest 60s.
– Bottom + Middle + Full ROM.