CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
1 ROUND
250m/200m Row (RPE 5/6)
12 Good Morning
12 Scap Pull-Ups
12 Alt. Plank Rotations
Into…
1 ROUND
250m/200m Row (RPE 6/7)
6/6 KB Deadlifts
12 Kip Swings
6 Strict Up-Downs
Into…
1 ROUND
250m/200m Row (RPE 7/8)
6/6 Single Arm Russian KB Swing
12 Ring Rows
6 Up-Downs
Skill
ON A 10:00 RUNNING CLOCK… (No Measure)
Practice Bar Muscle-Ups*
*Options:
Strict Pull-Ups
Banded Strict Pull-Ups
Hips to Rig
(Banded) Bar Muscle-Ups
(No Measure)
Workout
FOR TIME (Time)
1000/800m Row
-Immediately Into-
3 ROUNDS
10/10 Single Arm Hang KB Cleans (50/35) RX+(35/26)RX*
10 Up-Down Pull-Ups
-Immediately Into-
1000/800m Row
(Score is Time)
*Option to complete Hang DB Cleans. Complete all 10 Reps on one arm and then all 10 on the other.
Optional Cool Down
2-3 SETS FOR QUALITY (No Measure)
10 Rower Hamstring Curls
15 Banded Ws or Banded Pull Aparts
10 Rower Pike-Ups
-Rest as Needed b/t Sets-
(No Measure)
