Thursday

Announcements

Farewell, Coach Heiselle! Join us Saturday, 11/20 @ 9:00am (during bootcamp) for “Heiselle WOD”. Potluck Brunch to follow @10:30am
Potluck sign-up is on front desk!

CrossFit Fixx – CrossFit

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Warm-up

Warm-up (No Measure)

:30 Bike (Easy)

:30 Bike (Legs Only)

:30 Bike (Arms Only)

:30 Bike (Mod)

2 ROUNDS

:10 Ring Support Hold

8 Ring Rows

6 Frog Jumps (Pause in Plank)

1:00 Bike (Mod-Hard)

2 ROUNDS

4 DB/KB Swing + 4 DB/KB Clean + 4 DB/KB Push Press (R)*

4 DB/KB Swing + 4 DB/KB Clean + 4 DB/KB Push Press (L)

6 Up-Downs

*Athletes — Perform all DB/KB reps on one arm before moving to the other arm

Skill

Metcon (No Measure)

ON A 12:00 RUNNING CLOCK…

Practice Strict RMU

*Strict RMU Options…

Ring Support Hold

False Grip Pull-Up

Strict RMU Transition

Negative Strict RMU

(No Measure)

Workout

Metcon (AMRAP – Reps)

EMOM x 10 MINUTES

MIN 1 – :45 Max Ring Muscle-Ups

MIN 2 – 10/8 Cal Bike

(Score is Total Muscle-Ups)
-Rest 3:00 b/t Part 1 & 2-

Metcon (AMRAP – Reps)

EMOM x 6 MINUTES

MIN 1 – :45 Max Up-Downs

MIN 2 – 12/10 Max Cal Bike

(Score is Lowest Reps of Up-Downs)

RMU Option 1: Strict Pull-Ups

RMU Option 2: Burpee Pull-Ups