CrossFit Carolina Beach – Express Fit
A: Warm-up (No Measure)
3 rounds not for time
10 Cal bike
10 banded pullaparts
10 air squats
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)
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.