CrossFit Fixx – CrossFit
Warm-up
Warm-up (No Measure)
EMOM x 5 MINUTES*
MIN 1 – :30 Arms Only + :30 Arms + Body
MIN 2 – :30 Half Slide Rowing + :30 Full Slide Rowing
MIN 3 – Full Slide Rowing @ 20-24 SPM
MIN 4 – Full Slide Rowing @ 22-26 SPM
MIN 5 – Full Slide Rowing @ 24-28 SPM
*This is meant to be 5:00 continuous rowing to work positions and then to figure out spm for the workout!
Into…
2 ROUNDS
10 Alt. Groiners
10 WB Thruster
:10 Dead Hang
10 Ring Rows
Workout
Hildy (Time)
For Time:
100-calorie row
75 thrusters, 45-lb. barbell
50 pull-ups
75 wall-ball shots, 20-lb. ball
100-calorie row
If you’ve got a 20-lb. vest or body armor, wear it.
Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.
She is survived by her husband, Chase Clayton.
To learn more about Hildy click here
Alt. Cal Row: 80
Thruster Weights: (45/35)|(35/25)
Wall Ball Weights: (20/14)|(14/10)
KG BB: (20/15)|(15/12)
KG WB: (9/6)|(6/5)
NOTE: New Hero Workout.
