Chic’s Beach CrossFit – FIT
Core
AMRAP 7
10 Hollow Rocks
12 X-planks
20 Bicycle Crunches
:30 Forearm Plank
Fit Test
10-8-6-4-2
Pull-ups
Burpees
Metcon (No Measure)
18 Rounds:
:40 on/ :20 off
Station 1: (6 min)
odd: Bench Skiers
even: TRX Pistols
Station 2: ( 6 min)
odd: Plate OH sit-ups 45/35
even: Plate Ground to OH
Station 3: ( 6 min)
odd: Sandbag Box Step-overs
even: Sandbag Cleans
* complete 3 rounds of each movement at each station.
* alternate between 2 movements at each station. Complete all rounds at one station before moving on to the next station.
Finisher
50 Sandbag Surrenders
50 Box Jumps