CrossFit Carolina Beach – Competitors Training

– Metcon: Work with a partner today – one person works at a time splitting work as desired. This workout is meant to challenge you from head to toe, but there is less demand local musculature today which is why BMU work sets are kept small. If using a 88# KB is not possible stick to 70/53. Also, complete 10-20 minutes of zone 1 recovery work after. This is a great way to expedite recovery and improve the aerobic system. This work should be completed at a conversational pace, 120-130 BPM. They can complete this work by picking multiple elements or mixing all of them i.e. row, run, ski erg, bike, sled.

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A: Metcon (AMRAP – Rounds and Reps)

AMRAP 30 with a partner:

30 Wall balls (30, 20)

20 KBS (88, 70)

10 Bar Muscle-ups

20 Goblet Squats (88, 70)

30 Calorie Bike (or Ski Erg)

*One person works. Split as desired.

B: Metcon (No Measure)

10-20 Minutes of “easy” recovery work i.e.

– Bike

– Row

– Jog

– Ski Erg

– Light Sledpull

Categories: WOD

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