Chic’s Beach CrossFit – FIT
Core (Time)
Core:
12-9-6-3
TTB
Starfish
:30 Handstand Holds between rounds
(Substitute Hollow Holds)
Metcon (Time)
AFAFP
10-9-8-7-6-5-4-3-2-1
Goblet Squat
KBS
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
15 DB Floor Press (2x 35/25)
30 AbMat Sit-ups
60 Single Unders (RX+ = 30 DU)
200M DB Farmer Carry *5 Burpee every time you drop the DB’s (to be done inside before moving on to the next round)
Metcon (No Measure)
Finisher: (if time allows)
3 Rounds with 2.5# or 5# plates
12-15 Front Raises
12-15 Lateral Raises
12-15 Bent Over Flys