Chic’s Beach CrossFit – CrossFit
Warm-up (No Measure)
A. General
3 rounds
30 sec Row
30sec on
Banded air squats*
Reverse plank
Double unders
*https://youtu.be/HkqVZcTlcPo
B. Mobility
Quadruped rear shoulder stretch
30 sec/side
https://youtu.be/eYovIztVZos
C. Specific
3 sets
9 Hollow banded lat pull downs
3-7 Transition muscle ups
Gymnastics
A: Metcon (Time)
For time
30 Ring Muscle-ups
TC: 8 min
Score: Time
Scaling Options
Beginner
20 Ring Rows
20 Push Ups
Intermediate
30 Sling Shot Muscle up to assisted ring dip*
*1 rep is slingshot into ring dip
Perform
As Written
Metcon
B: Metcon (Time)
5 rounds for time
8 Deficit Kipping HSPU 6/4″
12 Deadlifts 225/155 lbs
KG: 100/70 KG
TC:15 min
Score: Time
Scaling Options
Beginner
16 DB Push Press @2xModerate
12 DL @ moderate
Intermediate
8 Kipping HSPU
12 Deadlifts @ 185/125
Perform
8 Deficit Kipping parallette HSPU
12 DB Shoulder to OH @2×35/25
60 seconds rest
Extra Accessory
Metcon (No Measure)
3 sets
12 Pendlay Rows
12 DB pullovers