Chic’s Beach CrossFit – CrossFit
Warm-up (No Measure)
A. General
2 rounds @increasing intensity on each round
-100m Run
-5 push up to downward dog
-5/5 Dead bug*
Hold every rep for 3 seconds.
B. Mobility
PNF lat stretch on floor
10 rep/arm
– Contraction for 7-10 seconds
– stretching for 10 seconds
https://www.youtube.com/watch?v=2F-wH4sDFho
C. Activation
3 sets
50’ A skips
10 Banded pull throughs
3 burpees + 3 Beat swings
Metcon
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 22 minutes
400m Run
21 KBS 32/24 kg
9 Burpee Pull-ups
TC: 22 min
Score: Rounds and Reps
Scaling Options
Beginner
400m run
21 RKBS @ heavy
6 burpee jumping pull ups
Intermediate
400m run
15 KBS @ 24/16 kg
5 burpee pull ups
Perform
N/a
A2: Metcon (AMRAP – Rounds and Reps)
Team Version
With a partner (run together, reps divided as you wish)
AMRAP 22 minutes
400m Run
42 KBS 32/24 kg
18 Burpee pull ups
Extra Accessory
Metcon (Weight)
D-ball hug @heavy
5 x 30 seconds hold
Rest 60 seconds between sets