CrossFit Carolina Beach – CrossFit
Warm-up
A: Warm-up (No Measure)
Oscillatory foam roll hip flexors: x 60s seconds each side.
Then,
50 Ft. of Knee hug + lunge + toe point + thoracic rotation
50 Ft. of Jumping Jack Shuffle each direction
50 Ft. of Inch Worms
50 Ft. of X-Band Walks – 25 ft. each direction + 10 Banded Goodmorning before changing direction.
10 Bird Dogs each side – slow + controlled hold end ROM for 1 count on each rep.
Then,
3 Sets of:
3 Thrusters from the rack warming the movement
*Between sets complete 3 Seated Dynamic Vertical Jumps
B: Thruster (Build to a 1 RM over 10 sets)
From the rack
Beginner – find a challenging 3
Conditioning
C: Jim Beam (Time)
9 – 15 -21 Thursters and Bar-Facing Burpees
L3: (75, 55)
L2: (65, 45)
L1: (55, 35) (Burpees)
9:00 Time Cap
RX+ (competitors)
AMRAP 10
Sledpull Powerwalk 60M
CrossBody Carry 60M
Extra Credit
E: Warm-up (No Measure)
Prone Banded Hamstring Curls x 100 total reps. Rest as needed.
Then,
Foam Roll Lateral Hip x 60s each side.