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

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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)

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