Teams of 3

CrossFit Carolina Beach – CrossFit

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Warm-up

A: Warm-up (No Measure)

First:

Dynamic Warm-up consists of:

Skips

Knee Grabs

Solider Kicks

Walking Lunges with a twist

High Knees

Back Peddle

Carioca

Then:

Get into teams of 3 and perform:

AMRAC 6:

8 Calorie Row or Bike

Clean + Jerk starting with empty barbell x 5 (add weight each round)

Conditioning

B: Metcon (AMRAP – Reps)

Teams of 3:

Max Reps + Calories of:

10:00 Row or Bike

5:00 Max Reps Clean + Jerks (135, 95)

10:00 Row or Bike

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

*Score = total calories + reps

*One athlete works at a time – split as desired.

Accessory Work

C: Metcon (No Measure)

5 Min Handstand Walk Practice

D: Warm-up (No Measure)

2:00 Foam Roll Quads (60s each)

3:00 of Parasympathetic Breathing

Categories: WOD

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