CrossFit Carolina Beach – CrossFit
– Metcon: Today you’ll work in teams of 3 with one person working at a time. Split however you choose. This workout ends with recovery work that will be done on your own (not in teams of 3.)
Warm-up
A: Warm-up (No Measure)
Get into teams of 3:
Grab a light set of DBs and Complete 10 DB Hang Power Cleans each person
Then,
“Musical Medballs”
*Set-up 10-15 medballs having your athletes perform a bodyweight exercise moving around the medballs. Once you stop the music they will try to sit on a medball. The person that is left will complete their choice of one of the following exercises to the side (air squats, sit-ups, burpees, push-ups). After each set remove one medball until you only have two athletes left and one medball.
Metcon
B1: Metcon (AMRAP – Rounds and Reps)
In teams of 3 with a running clock:
0:00-15:00 AMRAP:
600 Meter Run
90 Wall balls (20, 14)
180 Double Unders
B2: Metcon (AMRAP – Rounds and Reps)
17:00-32:00 AMRAP:
600 Meter Medball Run (20, 14)
60 DB Hang Power Cleans (50, 35)
120 Air Squats
B3: Metcon (No Measure)
32:00-42:00, on your own at an easy pace, Recover:
3 Options:
Easy Row
Easy Bike
Easy Jog
*Choose 2 and perform 5 minutes of each.
L3: (40, 30)
L2: (14, 10) (Double Under Attempts) (35, 25)
L1: (10, 8) (Single Unders) (Light DBs)
Extra Credit
C: Banded Pull-apart (4 x 40-50. Rest 60s.)
https://www.youtube.com/watch?v=cnWbmqdU0Og&feature=youtu.be
*Use a light band and complete 40-50 UB reps