Chic’s Beach CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Bike
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint
Workout
Metcon (Distance)
“BikeErg Lactate Threshold”
3 Sets
1 Min at RPE3
1 Min at RPE4
1 Min at RPE5
1 Min at RPE6
1 Min at RPE7
1 Min at RPE8
4 Min at RPE2
Total 30 Min
Workout
Metcon (2 Rounds for time)
“Mordor”
Freedom (RX’d)
6 sets:
1:00 Accumulated Plank Hold (Elbows)
1:00 Accumulated Top of Ring Dip Hold
-Rest as needed between sets-
-3:00 after completion-
-into-
50 Burpee Box Jump Overs (24/20)
Independence
6 sets:
45-seconds Accumulated Plank Hold (Elbows)
45-second Accumulated Top of Ring Dip Hold
Rest as needed between sets
3:00 after completion
into
50 Burpee Box Jump Overs (20/16)
Liberty
6 sets:
30-seconds Accumulated Knee Plank Hold (Elbows)
30-second Accumulated Top of Ring Dip Hold (Toes touching the ground)
Rest as needed between sets
3:00 after completion
into
30 Up Downs + Box Step Up (20/16)