CrossFit – Sat, Dec 2

Announcements

New Winter Saturday Schedule begins December 2nd!

8:00am Rowing

9:00am Partner WOD

10:00am Barbell Club

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

RUNNING PREP (6:00 MINUTES)

200m Run

25’ Calf Walk

25’ Side Lunges

25’ Samson Lunges

25’ High Knees

25’ Butt Kickers

25’ High Kicks

400m Run

Into..

2-3 ROUNDS (Time Permitting)

5 Cat/ Cows

5 Sumo Good Mornings + 5 Sumo Squats*

10 Tuck-Ups w/ :01 Pause at Top

40 Single Unders**

*Perform 5 SGM then 5 SS.

**RND2-3 Complete :20-:30 Double Unders.

Workout

IN TEAMS OF 2… (AMRAP – Rounds and Reps)

AMRAP x 22 MINUTES*

60 Double Unders

30 V-Ups or Tuck-Ups

14 Sumo Deadlifts (Athlete Choice)**

*Workout starts with a 800m Run. Partners run together. For all other movements, P1 works while P2 rests. Split work as needed. At the 11:00 mark, both partners will complete another 800m Run together and pick up where they left off in the AMRAP when back.

(Score is Rounds + Reps)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

5/5 Sciatic Nerve Floss

10/10 Single Arm Seated Banded Lat Pulldown

5/5 Single Arm Wrist Nerve Floss

-Rest as Needed b/t Sets-

(No Measure)

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