CrossFit – Sat, Jul 8

CrossFit Fixx – CrossFit

View Public Whiteboard

Warm-Up

Warm-Up (No Measure)

1 ROUND

:30 Bike (RPE 6)

20 Single Unders

8 Plank to Pikes

8 Single Ring Ring Rows

Into…

1 ROUND

:30 Bike (RPE 8)

10 Single-Single-Double Unders

8 Up-Downs

8 Ring Rows

Into…

1 ROUND

20/15 // 15/12 Cal Bike (1:00 Cap)

20 Double Unders

8 Up-Downs to Target

8 Jumping Pull-Ups or Ring Rows

Strength

Metcon (AMRAP – Reps)

EMOM x 10 MINUTES

3-5 Strict Pull-Ups

OR

2-3 Banded Strict Pull-Ups

(Score is Total Reps)

Week 1 of 9 Gymnastics Cycle

Partner Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 21 MINUTES*

40/35 Cal Bike

100 Double Unders

20 Up-Down Pull-Ups

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

(Score is Rounds + Reps)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

1:00 Childs Pose Lat/Prayer Stretch

1:00 KB or Lacrosse Ball Calf Smash

1:00 EZ Bike*

*Nasal Only Breathing

(No Measure)

POPULAR POSTS

How Do I Stay Motivated to Work Out?

Some people are always fired up to hit the gym, but others find it harder to get moving and stay moving.

If you struggle with motivation at times, here are four tips to help you!

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals. Get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!

By providing your phone number, you agree to receive text messages from CrossFit Fixx