CrossFit – Mon, Jun 19

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

1 SET

:30 Arms Only Row into :30 Full Body Row

12 Crunches

10 Hand Over Hand Ring Rows

5/5 Split Squats

Into…

1 SET

:30 Legs Only Row into :30 Full Body Row

12 Straight Leg Sit-Ups

10 Barbell Up & Overs

10 Barbell Alt. Reverse Lunges

Into…

1 SET

1:00 Full Body Row

12 Sit-Ups

10 Scap Pull-ups

10 Barbell Alt. Forward Lunges

Workout

Metcon (Time)

8 ROUNDS FOR TIME

20/15 (15/12) Cal Row

20 (15) Sit-Ups*

10 Alt. Back Rack Lunges (135/95)(95/65)

1 Rope Climb (5 Knee to Elbow)

*GHDSU or Weighted Optional.

(Score is Time)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

:30 Wall Overhead Stretch

10/10 Wrist Circles

:30 Cobra Stretch

-Rest as Needed b/t Sets-

(No Measure)

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