Chic’s Beach CrossFit – CrossFit/FIT
Warm-up (No Measure)
A. General
60 sec Row or Bike
10 rotating scorpions
5 push up to downward dogs
60 sec Row or Bike
10 Alternating Box Y raises
5/5 Single arm banded straight arm lat pull down
B. Specific
EMOM 6
Min 1- 10 straight arm banded lat pull downs
Min 2- 3 scap pull-ups + 5 pause ring rows
https://youtu.be/e_c3TO2jNy8?t=93
Gymnastics
A: Metcon (AMRAP – Reps)
Get to 50 Strict C2B pull ups in as little set as possible
TC: 8 min
Score: Sets
Scaling options:
Beginner & Intermediate :
30-50 Banded strict pull ups
Perform
Get to 50 Bar mu in as little sets as possible
Metcon (Time)
With a Partner, Runs done together
Divide reps evenly
Buy in:
100 DB Burpees Deadlifts 2×50/35 lbs
3 rounds
400m run
50 DB Front Squat 2×50/35 lbs
150 Double-unders or Singles
30 DB step-up over 2×50/35 lbs, 24/20″
Buy out:
100 DB Burpees Deadlifts 2×50/35 lbs