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.
Warm-up
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.
Strength/Skill
B: Metcon (No Measure)
Skill Work Set-up + Review Options:
Ideas:
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.
GOAT WOD
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.