CrossFit – Sat, Nov 12

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

AMRAP x 5 MINUTES

:30 Cardio of Choice

20 Shoulder Taps

10 BW Good Mornings

5/5 Single Arm DB Bent Over Row

Workout

Metcon (No Measure)

3 SETS FOR QUALITY

2:00 Cardio Choice

20 Alt. Russian Twists

20 Empty Barbell Bent Over Row*

10/10 SA DB Deficit Push-Ups

10/10 SA DB Upright Row (Athlete Choice, Moderate)

20 Empty Barbell Good Mornings

20 Alt. Russian Twists

2:00 Cardio Choice

-Walking 1:00 Rest b/t Sets-

*Option for Pronated or Supinated Grip.

(No Measure)

Optional Finisher

Metcon (No Measure)

4 SETS (:40 ON/ :20 OFF)

MOVT 1 – Sit-Ups

MOVT 2 – Hollow Body Rocks

*1 SET= MOVT 1 + MOVT 2.

(No Measure)

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