Chic’s Beach CrossFit – Hero Saturdays
Warm-Up
Metcon (No Measure)
Hip Halo
Banded 7’s
10 Leg Swings (front/back & side/side)
10 Scorpions
10 Plank Shoulder Tap
5 Push-Ups
then
2 Rounds
8 Bootstrappers
8 empty BB Back Squats
8 empty BB Bench Press
*add warm-up weight for second round
Coffey
Named after U.S. Marine Corporal Keaton G. Coffey, who dies on May 24th 2012, while conducting combat operations in Afghanistan.
Coffey (Time)
For Time:
800 M Run
50 Back Squats 135/95
50 Bench Press 135/95
800 M Run
35 Back Squats
35 Bench Press
800 M Run
20 Back Squats
20 Bench Press
800 M Run
1 Muscle-Up
Scaling Options:
Team of 2
Run Together
Split the Reps
*Reduce Distance on Run
*Reduce the weight on BB