CrossFit – Sat, Jul 8

CrossFit Fixx – CrossFit

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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)