Chic’s Beach CrossFit – CrossFit
Warm-up (No Measure)
A. General
800m Run
50’ lunge + twist
7 Push-up to downward dog
7 Pause ring rows
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
Weightlifting
A: Metcon (Time)
5 sets
12 Feet elevated Ring rows
6 DB bench press @mod
2 Rope Climbs
Rest 2 minutes
TC: 18 min
Score: Time
Scaling Options
Beginner
Ring Rows
DB Bench @ moderate
Lying Down to Standing RC
Intermediate
1 RC
Metcon
B: Metcon (Time)
30-20-10
DB Step ups 24/20″, 2×50/35lbs
DB shoulder to OH 2×50/35lbs
KG: 22.5/15 KG
TC: 12 min
Score: Time
Scaling Options
Beginner
DB Step Ups @ moderate w/1xModerate
DB Shoulder to OH @ moderate
Intermediate
DB @ 35/25
Extra Accessory
Metcon (Time)
Get to 60 Calories on a machine in sets of 40 seconds on, 20 seconds off