CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
AMRAP x 3 MINUTES
5/5 Moose Antlers
8 Scap Pull-Ups
6 Push-Up to Pike
:10/:10 Top and Bottom Ring Dip Hold
Into…
AMRAP x 5 MINUTES
5 Up Down to Target*
5 False Grip Ring Rows
5 V-Ups
*Switch to Burpees halfway through
Skill
Metcon (No Measure)
1.) 3 SETS
1 Ring Kip Swing
+
1 Hips to Ring
-Rest As Needed b/t Sets-
2.) 3 SETS
1 Dynamic Ring Swing
+
1 Ring Muscle-Up
-Rest As Needed b/t Sets-
(No Measure)
OR
1.) 3 SETS
3 Scap Depressions + Retractions
+
1 Burpee + 2 Kip Swing
-Rest As Needed b/t Sets-
2.) 3 SETS
1 Kip Swing + 1 Pull-Up
+
1 Rep of 1 Pull-Up + 1 Push-Up
-Rest As Needed b/t Sets-
(No Measure)
Workout
“DEVIL ON MY SHOULDERS”* (Time)
FOR TIME
50 Burpees
15 Ring Muscle-Ups (1 Pull-Up + 1 Push-Up)
50 Burpees
*Option for 40 Burpees and 15 Reps of 1 Pull-Up + 1 Push-Up
(Score is Time)
Optional Cool Down
Metcon (No Measure)
EMOM x 9 MINUTES
MIN 1 – :45 Alt. Deadbugs w/:02 Pause
MIN 2 – :45 Alt. Banded Crossbody Pull Aparts*
MIN 3 – :45 Child’s Pose
*Arms begin out in front w/palms up. Pull up and diagonally, bringing one hand up and the other down. Hold for a :02, return to center and then switch. Make sure the shoulders are not shrugging up.
(No Measure)
