Chic’s Beach CrossFit – FIT
Skill
Metcon (No Measure)
Every :30 for 10 minutes
1) 3-5 HIGH Box Jumps
2) 5-7 V-ups
Metcon
21-15-9 (2 Rounds for time)
Calories on the Bike
Goblet Squats 53/35
Kettlebell Swings
KB Deadlift
Rest 2:00
Then complete:
30 ca. on bike
30 Goblet squats
30 KBS
30 KB DL
Core Finisher
3 Rounds for Quality (3 Rounds for reps)
Superset:
12 Paralette shoot throughs
MAX time in L sit on Paralettes
*If unable to do L sit from ground – perform L-sit from pull-up bar or off of boxes