CrossFit – Mon, Sep 11

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

1:00 Row

Into…

AMRAP x 4 MINUTES (~2 Rounds)

4 Empty Barbell RDLs

4 Alt. Step-Ups*

4 Kip Swings

4 Ring Rows or Pull-Ups

*At 2:00, switch to Box Jumps

Into…

200m Run

Workout

“STAND TALL” (Time)

FOR TIME
2001m Row

-Into-

9 ROUNDS
11 Deadlifts (155/105)(115/75)
11 Box Jumps (24/20)
11 Pull-Ups

-Into-

2001m Run

(Score is Time)

NOTE — This workout was programmed by NCFIT and designed to honor all the heroes and all those lost on 9/11/2001.

KB BB: (70/47.5)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

10 Alt. 90/90 Hip Rotations w/ Good Morning

5/5 Sciatic Nerve Floss

10 Alt. Bird Dogs

-Rest as Needed b/t Sets-

(No Measure)