CrossFit Carolina Beach – CrossFit
– Metcon: Today’s piece the challenge is to maintain consistent output across all AMRAPs. While each AMRAP is similar there are some subtle differences that will challenge you in a different way. Your score today is your total amount of rounds + reps.
Warm-up
A: Warm-up (No Measure)
Alternating Tabata:
1a) Single Unders
1b) OH Plate Hold
Then,
10-8-6-4
Ground to Overhead with a plate
Walking OH Plate Lunges (total reps)
Abmat Sit-ups
Then,
Run 200 Meters
Metcon
B: Metcon (AMRAP – Rounds and Reps)
With a running clock:
0:00-10:00
Row 250 Meters
15 Abmat Sit-ups
50 Double Unders
Rest 30s between Rounds
12:00-20:00
Row 250 Meters
15 Ground to Overhead with a plate (45, 25)
100 Single Unders
Rest 30s between rounds
22:00-28:00
Row 250 Meters
10 Walking OH Lunges w. plate (45, 25) (total)
50 Jump Rope, Single Leg jumps (25 each side)
Rest 30s between rounds
L3: (35, 15)
L2: (25, 10) (Double Under Attempts)
L1: (15, 10) (Single Unders) (Walking BW Lunges)
*Score = total rounds + reps
Extra Credit
C: Reverse Hyper (2 x 25@light. Rest 60s.)
OR
Worlds Greatest Stretch x 30s each pose.