CrossFit – Tue, Jun 13

CrossFit Fixx – CrossFit

View Public Whiteboard

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

1:00 Row @ Mod Pace

5 Lunge + Lunge + Air Squat

5 RDL + Bent Over Row*

10 V-Ups

Into…

2 ROUNDS

:45 Row @ Hard Pace

8 Alt. Back Rack Lunges

8 Jumping Pull-Ups

8 Up-Down + Alt. Shoulder Tap

* When hinged over for the RDL perform a Bent Over Row before standing and repeating. Think Bow + Pull + Stand

Extended Warm-up

Metcon (No Measure)

EVERY 3:30 x 3 SETS

1:00 Row

10 Back Rack Alt. Lunges*

3-5 Gymnastic Reps**

-Rest w/ Time Remaining-

*Start with empty bar and build up to or slightly past workout weight.

**Gymnastic Options:

Ring Rows

Jumping Pull-Ups

Pull-Ups

Chest to Bar Pull-Ups

Bar Muscle-Ups

(No Measure)

Workout

Metcon (Time)

ON A 10:00 RUNNING CLOCK…

2 ROUNDS

20/15 Cal Row

20 Back Rack Alt. Lunges (65/45)

8 Pull-Ups

-Rest w/ Time Remaining-

ON A 8:00 RUNNING CLOCK…

3 ROUNDS

15/12 Cal Row

12 Back Rack Alt. Lunges

6 Pull-Ups

-Rest w/ Time Remaining-

ON A 6:00 RUNNING CLOCK…

4 ROUNDS

10/8 Cal Row

8 Back Rack Alt. Lunges

4 Pull-Ups

(Score is Total Time)

*Take time it took to finish each section and add together to get total time. EX: 7:45 + 5:15 + 4:23 = 17:23 total time.

KG BB: (30/20)

Optional Cool Down

Metcon (No Measure)

EMOM x 6 MINUTES

MIN 1 – :45 Banded Ws w/:05 Hold*

MIN 2 – :45 SLOW Arm Haulers

*Keep elbows tucked to sides and pull hands out to sides w/palms up. Hold for :05 before returning back to center.

(No Measure)

POPULAR POSTS

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