Chic’s Beach CrossFit – FIT RX
Tabata (No Measure)
30 seconds on, 30 seconds off
3 rounds alternating
-Calorie row
-Handstand hold/DB OH hold
-R lunge + L lunge + air squat
KETTLE BEAR 20 (2 Rounds for time)
2 rounds for time:
20 sumo deadlift high pulls
20 double-unders
20 single arm overhead walking lunges
20 double-unders
20 alternating KB snatches
20 double-unders
20 hang clean and presses
20 double-unders
20 kettlebell swings
20 double-unders
-Kettlebell weight: 53/35
-Scale appropriately; a lighterKB may be used for particular movements
FAST AND HEAVY (No Measure)
For time:
21 DB thrusters
400 meter run
18 DB thrusters
400 meter run
15 DB thrusters
400 meter run
-DB weights: 40/30