CrossFit Carolina Beach – CrossFit

– Metcon: Master Police Officer Joseph William Shinners, Provo Police Department, UT. EOW: Saturday, January 5, 2019 Cause: Gunfire
– Goal: Work with a partner to come up with the best strategy – one person works/split as needed.

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A: Warm-up (No Measure)

Rowing Technique for 5 minutes


5 Minutes foam roll quads if still sore from Monday or banded shoulder stretch is tight from Tuesday.


B1: Shinners (AMRAP – Rounds and Reps)

AMRAP 25 with a partner:

30 Burpees

1k Row

30 KBS (70, 53)

*One person works at a time – SPLIT ALL WORK however desired.

L3: (53, 35)

L2: (45, 30)

L1: (35, 25 Russian Kettlebell Swings) (Squat Thrusts in place of Burpees)

Competitors Second Metcon

B2: Metcon (No Measure)

Rx+ Metcon “Aerobic Recovery Work”

20 Rounds of:

12s Sprint on Rower

60s Active Recovery on Bike

12s Sprint on Bike

60s Active Recovery on Row

*Same as last week

Accessory Work

C: Bicep 21s (3 x 21. Rest 60s.)

Global Foam Roll Calves x 60s each side.

Categories: WOD

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