Chic’s Beach CrossFit – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Band 7’s
-into-
6 min AMRAP
30-sec ski
5 alternating v-ups (each side)
30ft Empty Sled Walk (Or 10 Box Step Ups)
2. Workout Prep
2 sets:
5/4 Calorie Ski
20ft Sled Push (Build up in weight)
Metcon (5 Rounds for distance)
“Uncle Fester”
Freedom (RX’d)
5 sets:
1:30 AMRAP
15/12 Calorie Row
Max Dumbbell Front Rack Lunge (50s/35s))
-rest 1:00 between sets-
Independence
5 sets:
1:30 AMRAP
12/10 Calorie Row
Max Distance Double DB Front Rack Lunge (35/25)
rest 1:00 between sets
Liberty
5 sets:
1:30 AMRAP
12/10 Calorie Row
Max Distance Bodyweight Lunge
rest 1:00 between sets
Target Distance each set: 30+ meters
Minimum Distance before scaling: 20 meters
Metcon (4 Rounds for time)
Mayhem Mini-Pump -Arms/Core
4 Rounds
10 Deficit Pushups
10 Ring Row – Feet Elevated
15 Seated Tricep DB French Press
15 DB Spider Curls
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
10 KB Side Crunches (each side)
20 Plank KB Pull Unders
:45 sec Face-Up Chinese Plank
-Rest 2 min b/t round-
Deficit Pushups
Seated Tricep DB French Press
DB Spider Curls
Plank KB Pull Unders
Face-Up Chinese Plank
Cooldown/Mobility (Checkmark)
1 min Seal Pose
1 min Tricep Smash (each)
1 min Foam roll glutes and IT band (each side)