Chic’s Beach CrossFit – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine (get the wheels turning)
-into-
3 sets:
50m Run (build in pace)
5 Jumping Air Squats
5 Plate Floor Press
5 Ring Rows
2. Workout Prep
1 set:
50m Run (workout pace)
10 Air Squats
6 Push Ups
2 Strict Pull ups
Metcon (Time)
“Fred Flintstone”
Freedom (RX’d)
4 rounds
400m run
40 Air Squats
30 Push Ups
15 Strict Pull Ups
Independence
4 rounds
300m run
30 Air Squats
20 Push Ups
10 Strict Pull Ups
Liberty
4 rounds
200m run
20 Air Squats
15 Bar Push Ups
10 Ring Rows
Target time: 18-20 minutes
Time cap each set: 24 minutes
Cooldown/Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Foam Roll Lats (each side)