Chic’s Beach CrossFit – FIT
Metcon (No Measure)
Stations:
40 SEC ON: 20 SEC OFF X 4 RDS (4 minutes)
REST 1 minute between stations
Alternate between 2 movements
1-TIRE:
Flips
Sledge Hammer Hit
2-BENCH:
Plank Lateral Jump
Skiers
3-KETTLE BELL
Swings (53/35)
Goblet Squat
4-TRX:
Chest Press (35/25)
Row
5-BATTLE ROPE:
Single Wave
Jumping Jack
6-PARALETTE:
Hops
Tricep Dip
7-SLAM BALL:
Ball Slam (30/20)
Russian Twist
8-DUMBBELL:
Thruster (35/25)
Plank Row