CrossFit – Sat, Apr 1

Announcements

April is CrossFit Fixx’s birthday month!! Thank you everyone for allowing Fixx to help you over the last 9 years!

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

ON AN 8:00 RUNNING CLOCK…

3 ROUNDS

5 KB Deadlift

5/5 Single Arm Russian KB Swings → 5 Russian KB Swings to Waist → 5 Russian KB Swings

10 Bent Leg Sit-Ups → 10 Straight Leg Sit-ups → 10 Sit-ups

10 Alt. Bird Dogs → 10 Alt. Deadbugs → 5/5 Side Lying Open Book Stretch

Then Into…

AMRAP IN REMAINING TIME..

Max Meter Row

Workout – Performance

Metcon (Distance)

ON AN 8:00 RUNNING CLOCK…

Max Meter Row

-Rest 2:00-

AMRAP x 8 MINUTES

10 Russian KB Swings (70/53)

10 KB Goblet Alt. Lunges

20 Sit-Ups

-Rest 2:00-

ON AN 8:00 RUNNING CLOCK…

Max Meter Row

(Score is Total Meters Rowed)

NOTE – Add 100m for every FULL ROUND of the AMRAP completed. Only full rounds count. Ex: If you rowed 2000m and completed 5 rounds, your score would be 2500.

KG KB: (32/24)

*Today is a great day to share this workout with friends or family. Adjust as needed and have fun!

Workout – Fitness

Metcon (Distance)

ON AN 8:00 RUNNING CLOCK…

Max Meter Row

-Rest 2:00-

AMRAP x 8 MINUTES

10 Russian KB Swing (53/35)

10 KB Goblet Alt. Lunges

20 Sit-Ups

-Rest 2:00-

ON AN 8:00 RUNNING CLOCK…

Max Meter Row

(Score is Total Meters Rowed)

NOTE – Add 100m for every FULL ROUND of the AMRAP completed. Only full rounds count. Ex: If you rowed 2000m and completed 5 rounds, your score would be 2500.

KG KB: (24/16)

*Today is a great day to share this workout with friends or family. Adjust as needed and have fun!

Partner Workout Option

Metcon (Distance)

IN TEAMS OF 2…

ON AN 10:00 RUNNING CLOCK…*

Max Meter Row

-Immediately Into-

AMRAP x 10 MINUTES**

10 Russian KB Swings (70/53)

10 KB Goblet Alt. Lunges

-Immediately Into-

ON AN 10:00 RUNNING CLOCK…*

Max Meter Row

*P1 works while P2 rests. Split the rowing work as needed.

**P1 completes one full round of the AMRAP while P1 completes 15 Sit-Ups (rest remaining time). Once a full round is completed P1 & P2 switch.

(Score is Total Meters Rowed)

NOTE – Add 100m for every FULL ROUND of the AMRAP completed. Only full rounds count. Ex: If you rowed 2000m and completed 5 rounds, your score would be 2500.

KG KB: (32/24)

*Today is a great day to share this workout with friends or family. Adjust as needed and have fun!

Optional Finisher

Metcon (No Measure)

2 SETS

10/10 Single Arm KB Upright Row

:30/:30 Single Arm KB Overhead Hold

1:00/1:00 Calf Smash on KB Horn

-Rest As Needed b/t Sets-

(No Measure)

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