CrossFit Fixx – CrossFit
Warm-up
Warm-Up (No Measure)
2 ROUNDS
:30 Single Unders*
10 Alt. Tuck-Ups
8 Ring Rows
8 Alt. Box Step-Ups
*Rnd 2 complete either Tall Jump Single Unders or Single-Single-Double Unders.
Into…
1-2 ROUNDS (Time Permitting)
:20 Double Unders
10 Alt. V-Ups
6 Kip Swings
8 DB Goblet Box Step-Ups
Extended Warm-up
Metcon (No Measure)
1.) EMOM x 6 MINUTES
MIN 1 – 5-7 Kip Swings*
MIN 2 – 3-5 Strict Pull-Ups*
*Complete on Rig or Rings.
(No Measure)
-Short Rest b/t Part 1 & Part 2-
2.) 3 SETS
Choose one of the following…
Option 1:
1 High Ring Transitions*
+
1 Muscle-Up
Or…
Option 2:
1 Kip Swing
+
2 Pausing Kipping Pull-Ups**
*1 Rep= Finishing in catch position w/o press out.
**Pause for :01 with chin above the bar.
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18 MINUTES
40 Double Unders
20 Alt. V-Ups
10 DB Farmer Box Step-Ups (50/35)|(35/20)|(24/20)
*Every 1:30 including 0:00 complete 1 Burpee Ring Muscle-Up.
(Score is Rounds + Reps)
Option 1 RMU: Burpee Bar Muscle-Up
Option 2 RMU: Burpee Pull-Up
Optional Finisher
Metcon (No Measure)
FOR QUALITY
400/300 Alt. Box Step-Ups (24/20)*
Week 2 of 4 — “Chad” Extra Credit
*Weight Vest Optional
(No Measure)
