CrossFit – Sun, Sep 10

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

AMRAP x 5 MINUTES

100m Run

10 Scap Push-Ups

10 Alt. Shoulder Taps

5/5 Single Arm Ring Row

Into…

AMRAP x 5 MINUTES

150m/100m Row

5 Tempo Barbell Strict Press (:03 descent)

10 Scap Pull-Ups

10 Ring Rows

Workout – All

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

MIN 1 – 200m Run

MIN 2 – :45 Max Rep Strict Pull-Ups*

-Rest 2:00 b/t P1 & P2-

EMOM x 12 MINUTES

MIN 1 – 15/12 Cal Row

MIN 2 – :45 Max Rep Strict Press (65/45)

*Option for Banded Strict Pull-Ups

(Score is Total Reps of Strict Pull-Ups & Strict Press)

KG BB: (30/20)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

5 As + Ts + Ys

10 Alt. Deadbugs

10 Alt. Bird Dogs

-Rest as Needed b/t Sets-

(No Measure)

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Why Strength Training Is Important As You Age

People can do daily activities with a minimal amount of cardiovascular fitness, but when they don’t have the strength or the muscle power to do daily activities, that’s when they lose their independence. To build muscle, you need to do strength training!

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