Chic’s Beach CrossFit – CrossFit/FIT
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
8 min AMRAP
30 sec row (easy)
20 sec row (mod)
10 sec row (hard)
5 Kettlebell Sumo Deadlifts
5 Kettlebell Swings (to eye level)
5 Wall Balls
2. Workout Prep
2 sets:
5 Sumo Deadlift High Pulls (build in weight)
5 Kettlebell Swings
5 Wall Balls
Workout (Time)
“THANKSGIVING Football Games”
Freedom (RX’d)
Teams of 2
5 rounds (each/1:1)
21 Kettlebell Sumo Deadlift High Pulls (53/35)
15 Kettlebell Swings (53/35)
21 Wall Balls (20/14)
(KG Conv: KB 24/16, WB 9/6)
Independence
Teams of 2
5 rounds (each/1:1)
21 Kettlebell Sumo Deadlift High Pulls (35/25)
15 Kettlebell Swings (35/25)
21 Wall Balls (14/10)
(KG Conv: KB 16/11, WB 6/4)
Liberty
Teams of 2
5 rounds (each/1:1)
15 Kettlebell Deadlifts (light)
15 Russian Kettlebell Swings (light)
15 Wall Balls Thrusters (20/14)
Target total time: 22-24 minutes
Time cap: 30 minutes
Cooldown/Mobility (No Measure)
1 min Seal Pose
1 min Tricep Smash (each)
1 min Foam roll glutes and IT band (each side)