Friday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD
CLOSED ON SATURDAY – MEET AT Crossfit Southport Saturday Morning 8am.
Address: 4622 Long Beach Road Southport NC
Strength A — Barbell Good Morning
4 × 8 @ RPE 6–7
3-second eccentric • Rest 90–120 seconds
Keep this deliberately conservative. Maintain a neutral spine, soft knees, controlled hinge, and stop the range of motion before losing position. Good mornings aren’t a lift we need to push toward maximal loading.
Strength B — Push Press
5 × 4 @ RPE 7–7.5
Rest 90–120 seconds
Use a strong vertical dip and drive, finishing with locked-out arms and stable feet.
METCON — “Quick Shift”
10-minute cap — 5 rounds for time
-
8 hand-release push-ups
-
10 alternating KB front-rack lunges
-
12 hanging knee raises
Intent: Smooth and moderately fast, RPE 7–8. Keep the KB light enough to avoid turning this into a second strength session.
Scaling: Incline push-ups and lying knee tucks. For a crowded rig, substitute 20-second hollow holds.
Strength A — Barbell Good Morning
4 × 8 @ RPE 6–7
3-second eccentric • Rest 90–120 seconds
Keep this deliberately conservative. Maintain a neutral spine, soft knees, controlled hinge, and stop the range of motion before losing position. Good mornings aren’t a lift we need to push toward maximal loading.
Strength B — Push Press
5 × 4 @ RPE 7–7.5
Rest 90–120 seconds
Use a strong vertical dip and drive, finishing with locked-out arms and stable feet.
METCON — “Quick Shift”
10-minute cap — 5 rounds for time
-
8 hand-release push-ups
-
10 alternating KB front-rack lunges
-
12 hanging knee raises
Intent: Smooth and moderately fast, RPE 7–8. Keep the KB light enough to avoid turning this into a second strength session.
Scaling: Incline push-ups and lying knee tucks. For a crowded rig, substitute 20-second hollow holds.
Strength A — Barbell Good Morning
4 × 8 @ RPE 6–7
3-second eccentric • Rest 90–120 seconds
Keep this deliberately conservative. Maintain a neutral spine, soft knees, controlled hinge, and stop the range of motion before losing position. Good mornings aren’t a lift we need to push toward maximal loading.
Strength B — Push Press
5 × 4 @ RPE 7–7.5
Rest 90–120 seconds
Use a strong vertical dip and drive, finishing with locked-out arms and stable feet.
METCON — “Quick Shift”
10-minute cap — 5 rounds for time
-
8 hand-release push-ups
-
10 alternating KB front-rack lunges
-
12 hanging knee raises
Intent: Smooth and moderately fast, RPE 7–8. Keep the KB light enough to avoid turning this into a second strength session.
Scaling: Incline push-ups and lying knee tucks. For a crowded rig, substitute 20-second hollow holds.