Chic’s Beach CrossFit – CrossFit
Warm-up (No Measure)
A. General
3 rounds
30sec Row or Bike @increasing intensity on each min
30sec Banded Good mornings
B. Mobility
World’s greatest Stretch
10 reps per side
https://youtu.be/8B6k7hYM6Tk
C. Specific
3 sets
5/side Jumping bulgarian split squat
10 Alternating Curtsy lunges
50′ Carry of the working movement:
-Sled drag
-Sandbag
-D-ball Carry
-Farmers Carry
Metcon
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 30mins
400m Sled drag or Object Carry @heavy
5 Deadlifts @80%
TC: 30 min
Score: Rounds and Reps
Object options
-Sandbag Carry
-D-ball Carry
-Farmers Carry
Scaling Options
Beginner
400m Sled drag or Object Carry @heavy
5 Deadlifts @Heavy
Intermediate
As Written
Extra Accessory
Metcon (Checkmark)
Single Leg lateral Med Ball Toss
5 x 5-8 @ heavy