CrossFit – Mon, Jun 12

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

AMRAP x 4 MINUTES

4 Alt. Groiners

4 Cat Cows

4 Air Squats w/ :02 Hold Each Rep

4 Alt. Elbow Punches

Into…

2-3 ROUNDS (Time Permitting)

200m Run

8 Empty BB Upright Rows

8 KB Goblet Squats

Strength

Metcon (Weight)

EMOM x 8 MINUTES*

1 Above the Knee Power Clean

+

1 Below the Knee Power Clean

+

1 Front Squat

*Start Light and build to Moderate.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

200m Run

3 Hang Power Cleans (135/95)

4 Front Squats

(Score is Rounds + Reps)

KG BB: (60/42.5)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

1:00/1:00 Empty Barbell Quad Smash

1:00 Childs Pose

5/5 Half Kneeling Weighted Hip Shift*

-Rest as Needed b/t Sets-

*One knee in a kneeling position, the other leg is out at a 45-degree angle with toe pointed out, foot flat on the ground. Hold a KB in front or behind and maintain a tall chest. Shift towards the front foot and make sure the knee tracks in line with the toes.

(No Measure)

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