CrossFit Carolina Beach – CrossFit
~ Christmas Week – All classes will be at 8:45am and 1:00pm.
~ Closed Christmas Day.
~ New Years Eve – 8:45 and 1:00pm only.
~ New Years Day – The workout of the day will be 108 sun salutations with Heather at 11:00. Come move and groove!
~ January 2nd – Back to normal schedule.
– Skill: You have your choice today of two movements that need work. With this work the focus is refining movement patterns so at no point should you be grinding out work.
– GOAT WOD: We’ll then perform a 20-minute EMOM in which you’ll alternate between both of your GOATs. Again, movement efficiency takes precedence.
A: Warm-up (No Measure)
Coaches Choice of a fun game. Get creative! There are a number of different games you can choose from but the objective is to get people moving and laughing. This should take the entire 10 minutes.
B: Metcon (No Measure)
Skill Work Set-up + Review Options:
Light Oly Work
Gymnastics Static Holds
Cyclical Work ie. row, run, bike
Body Composition Work
*Spend 5 Minutes setting up and helping your athletes decide what to work on.
C: Metcon (AMRAP – Reps)
ODD MINUTES: GOAT #1 x 30-40s of Work
EVEN MINUTES: GOAT #2 x 30-40s of Work
*Score = Are you close to hitting your 60-day goal? (Goal that was the score for this workout on 10/31)