Sustain UB!

CrossFit Carolina Beach – CrossFit

– Skill: Today you’ll perform one gymnastics movement different from last week. Try not to repeat HSPU which we did yesterday unless of course, you weren’t here yesterday.
– Metcon: Today’s metcon is intended to be done at 75% effort for all sets. You’ll only have enough rest for partial recovery to sustain your efforts. All work should be completed UB.

View Public Whiteboard


A: Warm-up (No Measure)

Grab a light KB and complete:

5 Russian Swings Left

5 Russian Swings Right

5 KB Push Press Right

5 KB Push Press Left

20 Figure 8s

5 KB Front Squat Right

5 KB Front Squat Left

5 KBS (american)

20 KB Hand Switches (10 each)


Review Gymnastics Skills + Get medballs out


B: Metcon (No Measure)

CF Gymnastics Open Skills


30s of Skill Practice
*Different skill than last week


C: Metcon (No Measure)

Every 5:00 x 5 Sets:

Row 400 Meters

15 KBS (53, 35)

30 Double Under
L2: (45, 30) (Double Under Attempts)

L1: (300m Row) (30 Single Unders) (35, 25 Russian Swings)

Extra Credit

D: Hollow Hold (3 x 10-20s.)
*After each set complete 50 Double Leg Banded Leg Curls

Categories: WOD

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