Chic’s Beach CrossFit – FIT
Metcon (AMRAP – Rounds and Reps)
For Time
400m run
0:30 rest
300m run
0:30 rest
200m run
0:30 rest
100m run
Core: Tabata alt movements
3 rounds each
Heel taps (laying on back)
Superman
Flutter Kicks
Hollow Hold
10 Minute Increasing Ladder
2,4,6,8,10….
Box Jump 24″ / 20″
Alt. DB Snatches 35 / 25
*12 sit ups AFTER every round
Rest 2:00
10 Minute Increasing Ladder
2,4,6,8,10….
Burpees
Push Press
*14 Lateral Box overs AFTER every round