CrossFit – Mon, Jan 8

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

EMOM x 8 MINUTES (:40 ON / :20 OFF)

MIN 1 – Arms Only Rowing

MIN 2 – Alt. Samson Lunges

MIN 3 – Legs Only Rowing

MIN 4 – Slinkies*

MIN 5 – Half Slide Rowing

MIN 6 – Up-Downs

MIN 7 – Full Slide Rowing

MIN 8 – Burpees

*Touch your toes and walk your hands out to a Plank, like an inchworm. Once there, jump your feet to your hands and stand up, like an Up-Down.

Workout

Death Row (AMRAP – Rounds)

EMOM x 20 MINUTES

MIN 1 — 20/15 Cal Row

MIN 2 — 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.

RX+ = # of completed Rounds at 20/15 Cals & 15 Burpees

RX= # of completed Rounds of highest scaled reps of Cal Row & Burpees

Non RX = # Rounds of Substitution movements for Cal Row & Burpees

Finisher – All

3 SETS (No Measure)

20 Straight Arm Banded Lat Push-Downs

20 Alt. Banded Deadbugs

-Rest As Needed b/t Sets-

(No Measure)

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