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.
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 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
C: Bicep 21s (3 x 21. Rest 60s.)
Global Foam Roll Calves x 60s each side.