CrossFit – Sun, Dec 4

CrossFit Fixx – CrossFit

View Public Whiteboard

Warm-Up

Warm-Up (No Measure)

AMRAP x 8 MINUTES*

100m Run

12 Sit-ups

10 Good Mornings

8 Narrow Squats

*@ 4:00 Mark, Switch to…

100m Run

12 Sit-Ups

10 KB Deadlifts

8 KB Sumo Squats

Strength

Metcon (Weight)

3 SETS*

10-12 Deficit KB Romanian Deadlift

12-15 Deficit KB Sumo Squats

-Rest As Needed b/t Sets-

*Keep weight Moderate. Each foot should be placed on one 45lb plate (roughly 12 inches between the 2 plates).

(Score is Weight)

Workout

Metcon (Time)

2 ROUNDS FOR TIME

1000m Run

50 Russian KB Swings (53/35)|(35/26)

50 Sit-Ups

(Score is Time)

KG KB: (24/16)|(16/12)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

4 ROUNDS FOR TIME*

400m Run

50 Russian KB Swings (53/35)|(35/26)

50 Sit-Ups

*Both partners will run together. Split all over work as needed. While P1 completes Russian KB Swings P2 completes a Wall Sit. While P1 completes Sit-Ups P2 completes a Plank or Hollow Hold.

(Score is Time)

KG KB: (24/16)|(16/12)

POPULAR POSTS

CrossFit – Fri, Sep 29

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Wrist Rocks (Fingers Pointed Forward) 10 Wrist Rocks (Fingers Pointed Backward)

CrossFit – Thu, Sep 28

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) EVERY 3:00 x 3 SETS :30 Bike (Increasing Pace each round) 12 Alt. KB

CrossFit – Wed, Sep 27

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) EMOM x 10 MINUTES (:45 WORK / :15 REST) MIN 1 – Scap Push-ups

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