CrossFit Carolina Beach – CrossFit
– Metcon: CF Open WOD 14.4. For those of you that have done this one before, your goal should be to beat your previous score by 5-10 reps. If you have not done this one before, have a strategy to break your T2B is a crucial aspect of this workout. Small sets/small bouts of rest will be in your best interest.
A: Warm-up (No Measure)
With a barbell + foam roller + light band
2 Rounds of:
6 Bent-over Rows
6 Push Press
6 Barbell Curls
25 Banded Pull-aparts
10 Passes Foam Roller on each Lat
10 Thoracic Rotations each
Then right into a 3-Way Banded Shoulder + Lat Stretch x 30s each position
5-7 min to go over Clean technique and warm-up to working weight.
B: Metcon (No Measure)
3-4 Rounds of:
*For those that plan on making it to the Muscle-ups add 1-2 Ring MU per round of this warm-up. Rest as needed between sets.
C: CrossFit Games Open 14.4 (AMRAP – Reps)
60 Calorie Row
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
L3: (115, 75)
L2: (Knee Lifts) (14, 10) (95, 65)
L1: (Knee Lifts) (10, 8) (75, 55)
D: Tricep Rollback Extensions (75-100 total reps. Rest as needed.)