Chic’s Beach CrossFit – FIT
Lightening always comes before thunder
Warmup
100m run then 2 rounds
10 boot strappers
10 windmills
10 air squats
10 high kness
10 butt kicks
10 alt-vups
Fit Test Max Wallballs in 2 minutes
METCON AFAP! In Order
Start with 200 meter run then complete:
10/20 AIR SQUATS
9/18 KB Swings
8/16 Sit-ups
7/14 toes to bar/knee raises
6/12. Goblet squats
5/10. KB deadlifts
4/8. Box jumps
3/6. KB thrusters
2/4. Burpee over KB
1/2. Wall walks
• Every 3 minutes run 100m
* IF finished under 26:00 minutes rest 2 minutes and pick one movement to complete max reps in 2:00 minutes.*
* Finisher if needed 3 rounds for time
30 dragon tails
20 plank up-downs