Chic’s Beach CrossFit – CrossFit
Warm-up (No Measure)
A. General
Amrap 7 minutes
Run 200m/Row 150
10 Wide stance unweighted good morning
10/10 Hip Hikes: https://youtu.be/IJhivBLXVkk
B. Mobility
Shoulder Hip Ext
3 x 20s on/10s Off
https://youtu.be/wW-GAz2CTCM
C. Specific
3 sets
– A skips + 50ft sprint
– Butt kicks + 50ft sprint
– 200m Hips only rowing or legs only bike or arms only ski
Metcon
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 20minutes
1,000m Machine or 800m Run
100ft Bear Hug Carry 150/100lbs
10 Sandbag Cleans 150/100lbs
KG: 70/50KG
TC: 20 min
Score: Rounds and Reps
Scaling Options
Beginner
600m Machine or 400m Run
100ft Goblet Carry @ 53/35lbs
5/5 DB Cleans @35/25lbs
Intermediate
800m Machine or 600m Run
100ft Bear Hug Carry 100/70lbs
10 SB Cleans @ 100/70lbs
Perform
N/A
Extra Accessory
Metcon (Checkmark)
Landmine anti-rotation twists
3 x 8/side