Chic’s Beach CrossFit – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s Warm Up
-into-
8 min AMRAP
30 sec single/double unders
10 heel/toe rocks
3 inch worms
10 sec handstand hold
2. Workout Prep
1 set:
10ft Front Rack Walking Lunge
10 Double unders
1 Wall Walk
Workout (3 Rounds for time)
“Lightning McQueen”
Freedom (RX’d)
3 Sets
2 Rounds
50’ Front Rack Walking Lunge (2×50/35)
50 Double Unders
5 Wall Walks
50 Double Unders
-Rest 1:1 between sets-
(KG conv: DB 22.5/15)
*This workout consists of 3 sets of 2 rounds (6 total rounds completed at the end of the workout)
Independence
3 Sets
2 Rounds
50’ Front Rack Walking Lunge (2×35/25)
35 Double Unders
3 Wall Walks
35 Double Unders
-Rest 1:1 between sets-
(KG conv: DB 15/10)
Liberty
3 Sets
2 Rounds
16 Single Dumbbell Box Step Ups (light)
50 Single Unders
50ft Bear Crawl
50 Single Unders
-Rest 1:1 between sets-
Target time each set: 4:30 – 5:30
Time cap each set: 6 minutes
Cooldown/Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)