Chic’s Beach CrossFit – CrossFit/FIT
Warm-up (No Measure)
A. General
2 rounds
1mins Jump rope (single or DU)
30sec alternating hamstring scoops
30sec alternating quad pulls
B. Specific
1-2 set
-5/side KB/DB Single leg RDL
-10 Band abduction glute bridges
-10 Banded back squats (at the knees) @ empty bar
Weightlifting
A: Back Squat (5 x 7 @75%)
TC: 20 min
Score: Weight
Scaling Options
Beginner
5 x 3-5 @ RPE 5-6
Intermediate
As Written
Perform
N/A
Metcon
B: Metcon (AMRAP – Rounds and Reps)
Partner AMRAP 15 minutes
50 Double-unders * Together*
Split as needed:
50 TTB
30 Snatch 75/55lbs
*Fit Option: 50 alt. DB Snatches 35/25
* 100 SU