CrossFit – Fri, Dec 29

Announcements

On Monday, 1/1/2024, Coach Mario created a special New Years “Countdown to 2024” workout to be done at 8:30am and noon. No other classes will be held that day.

CrossFit Fixx – CrossFit

View Public Whiteboard

Warm-Up

Warm-Up (No Measure)

1 ROUND

30 Single Unders

10 Good Mornings

10 Scap Pull-Ups

10 Ring Rows

Into…

1 ROUND

30 Single-Single-Double Unders OR Single-Single-Tall Jumps

10 KB Deadlifts

10 False Grip Ring Rows

Into…

1 ROUND

30 Double Unders

10 Russian KB Swings

5 Dynamic Kips

:10 Top of Ring Support

:10 Bottom of Ring Support

Skill

EMOM x 5 MINUTES (No Measure)

Gymnastics Option Practice*

*Gymnastics Options:

1-3 Bar or Ring Muscle-Ups

1-3 Banded Transitions

3-5 Kipping Pull-Ups

3-5 Vertical Ring Rows

(No Measure)

Workout

EVERY 3:00 x 5 SETS (AMRAP – Reps)

50 Double Unders

20 KB Swings (53/35) (35/26)

Max Pull-Ups in Time Remaining*

-Rest 1:30 b/t Sets-

*Option for Banded or Jumping Pull-ups or Bar or Ring Muscle-Ups.

Sub 100 Single for DU’s.

(Score is Lowest Pull-Up Reps)

Optional Cool Down

EMOM x 9 MINUTES (No Measure)

MIN 1 – :25/:25 Single Arm Slam Ball or KB Overhead Hold

MIN 2 – 10-15 KB Upright Rows

MIN 3 – :50 Alt. 90-90 Hip Rotations

(No Measure)

POPULAR POSTS

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals. Get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!

By providing your phone number, you agree to receive text messages from CrossFit Fixx