CrossFit Carolina Beach – Competitors Training
– Strength: Build to a 1RM shoulder press. This was last tested on 1/4. Your goal is to beat your previous number by 5#s.
– Metcon: Kinda like Cindy but harder.
Strength/Skill
A: Shoulder Press (Find a 1RM. 5-4-3-2-1+. Rest 2:00)
Conditioning
B: “Strict Cindy w. HSPU” (AMRAP – Rounds and Reps)
AMRAP 20:
5 Strict Pull-ups
10 Handstand Push-ups
15 Air Squats
Accessory Work
C: Metcon (Weight)
C1) KB Windmill: 3 x 6 ea. Rest 30s.
C2) Banded Facepull-aparts: 3 x 75. Rest 30s.
Go for as heavy as you can do full range of motion on windmills.