Chic’s Beach CrossFit – CrossFit
Warm-up
A. General
Row 1 minute
30 seconds jumping jack
Row 1 minute
30 seconds mountain climbers
Row 1 minute
30 High knees
B. Active Mobility
25’ Hamstring sweeps
https://youtu.be/cgfpPeF05tI
25’ Dynamic monkey clap
https://youtu.be/7z0xaoABxS4
25’ Inch worms
25’ Dynamic quad pull + reach
https://youtube.com/shorts/63g504TElCs?feature=share
C. Specific (Pre row)
3 sets, 100m’s on each:
Full stroke @ RPE 3
Legs only
Legs + Hips
Hips + Arms
Full stroke @ RPE 9
Weightlifting
A: Metcon (Weight)
Bear Crawl Sled drag
3 x 50’
TC: 10 min
Score: Weight
Scaling Options
Beginner & Intermediate
As Written
Perform
N/A
Metcon
B: Metcon (Time)
Row
5 sets
400m @RPE 3
200m @RPE 9
TC: 18 mins
Score: Time
Scaling Options
Beginner
300m @RPE 3
150m @RPE 9
Intermediate
As Written
Perform
N/A
Extra Accessory
Metcon (Weight)
Farmer’s Carry
5 x 50′ @ heavy
Rest 1-2 minutes between efforts