CrossFit Fixx – CrossFit
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
2 ROUNDS
30 Crossbody Mountain Climbers
10 Sumo Stance Good Mornings
10 Alt. KB Deadlift
10 Deadbugs
5 Cat Cows
Into…
ROWING SPECIFIC WARM-UP
EMOM x 6 MINUTES (:40 ON/ :20 OFF)
MIN 1 – Arms Only Rowing
MIN 2 – Arms + Body Rowing
MIN 3 – Half Slide Rowing (Slight bend in knee + heels down)
MIN 4 – Full Slide Rowing (SPM b/t 22-26)
MIN 5 – Full Slide Rowing (SPM b/t 24-28)
MIN 6 – Full Slide Rowing (SPM b/t 26-30+)
Workout
Metcon (Time)
FOR TIME
24-21-18-15-12-9-6*
Cal Row
Kettlebell Swings (53/35)|(35/26)**
*Alt. Cals: 21-18-15-12-9-6-4
**Option for Heavier KB (American Swing)
(Score is Time)
KG KB: (24/16)|(16/12)
Finisher
Metcon (No Measure)
3 SETS FOR QUALITY
1:00 Plank Rotations
-Rest :30-
1:00 Alt. Sit-Thrus
-Rest 1:00 b/t Sets-
(No Measure)
