CrossFit Carolina Beach – Express Fit

View Public Whiteboard


A: Warm-up (No Measure)

3 rounds not for time

10 Cal bike

10 banded pullaparts

10 air squats

Accessory Work

B1: Goblet Squat (5 x 8 with a 1 sec pause at bottom)

Rest 30 between movements

B2: Seated DB Shoulder Press (5 x 8)

Neutral Grip
Rest 30 sec before going back to squats.

C: Renegade Row (5 x 12 total (6 per))

rest 60s between sets


D: Sled Push (EMOM 8 – 1 LENGTH fast push)

No need to add much load.

Categories: WOD

Previous Post:


Next Post: