CrossFit Fixx – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 8 MINUTES
10/8 Cal Row*
8 Cat/Cows
10 Russian Kettlebell Swings
:20 Tuck Hold
*Increasing Row paces ea RD. Start EZ and work your way up from there.
Workout
Metcon (AMRAP – Reps)
5 SETS
ON A 3:00 RUNNING CLOCK…
15/12 Cal Row*
20 Alt. Single Arm Russian KB Swing (35/26)|(26/16)
Max Alt. V-Ups in Time Remaining…
-No Extra Rest b/t Sets-
*Increase Row by 5/4 Cals each Set.
Set 1: 15/12
Set 2: 20/16
Set 3: 25/20
Set 4: 30/24
Set 5: 35/28
(Score is Total Reps of Alt. V-Ups)
KG KB: (16/12)|(12/7)
Cool Down
Warm-up (No Measure)
2 ROUNDS FOR RECOVERY
1:00 EZ Row
12 Slow Arm Haulers
10 Alt. Bird Dogs
8/8 Side Plank Rotations
1:00 Child’s Pose
(No Measure)
