Chic’s Beach CrossFit – CrossFit
Warm-up (No Measure)
A. General
2 sets
30 seconds machine 1
30 seconds machine 2
30 seconds machine 3
B. Mobility/Activation
World greatest stretch
10-15 rep/side
https://www.youtube.com/watch?v=-CiWQ2IvY34
Hamstring scoops
10-12 reps
https://youtu.be/euW3Suf9vz0
C. Specific
– Find setup for BSS
– Ramp up load for Pendlay Row
Weightlifting
A: Metcon (2 Rounds for weight)
3 sets
6/6 Bulgarian Split squats* @ heavy
8 Pendlay rows @ heavy
TC: 10 minutes
Scaling options:
Beginner, Intermediate
As written
Conditioning
B: Metcon (Distance)
4 rounds
2 minutes Machine 1
2 minutes Machine 2
2 minutes Machine 3
1 minutes walk/recovery/Rest
Pick 3 machines or 2 machines and shuttle runs.
TC: 28 min
Score: Total meters