CrossFit Carolina Beach – CrossFit

– Skill: You have your choice today of two movements that need work. 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.

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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 12 minutes.


B: Metcon (No Measure)

Skill Work Set-up + Review Options:


Light Oly Work

Gymnastics Static Holds

Gymnastics Movements

Cyclical Work ie. row, run, bike

Double Unders

Body Composition Work


*Spend 5 Minutes setting up and helping your athletes decide what to work on.


C: Metcon (No Measure)

EMOM 20:

ODD MINUTES: GOAT #1 x 30-40s of Work

EVEN MINUTES: GOAT #2 x 30-40s of Work

Extra Credit

D: Metcon (AMRAP – Reps)

Farmer Carry Relay, AHAP.

AMRAP 8 with a partner:

Max 100 Ft. Trips.
*One person completed a set of 100 ft. while their partner rests.

Categories: WOD

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