Chic’s Beach CrossFit – FIT
Strength
3 Rounds:
:40/ :20 off
Tricep Ext
DB Pull-overs
Hammer Curls
Death Crawl ( PU on DB+ move DB forward R+ forward L)
Metcon (Time)
500m Row/ 400m Run
50 Bench skiers ( over Right +Left = 1 rep)
100 air squats
50 Pull-ups ( 75 Rows)
100 Ball Slams 30/20
50 Ball slam surrenders
500m Row/ 400m Run
FINISHER
AMRAP ( TBD)
30 mountain climbers
15 X-Planks
20 Superman