Announcements
4-week Nutrition Program begins Aug. 28th!
Go to crossfitfixx.com to register.
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
10 Hand Over Hand Ring Row
10 Alt. Lunges
8/6 Cal Bike
6 Burpees
4 Box Step-Ups
Into..
1-2 ROUNDS (Time Permitting)
10 Scap Pull-Ups
10 Single DB Goblet Lunges
8/6 Cal Bike
6 DB Burpees
4 Box Step-Overs
Skill
EMOM x 6 MINUTES (No Measure)
MIN 1 – 1-2 Rope Climb
MIN 2 – :45 EZ Bike
(No Measure)
Week 6 of 8 Gymnastics Cycle
Workout
“KILIMANJARO” (Time)
FOR TIME*
120 DB Goblet Alt. Lunges (50/35)(35/26)
80/60 Cal Bike
40 Single DB Burpee Box Step-Overs (24/20)**
25 Rope Climbs
*Partition Reps and Movements in any order to complete work.
**1 Rep= DB Burpee + DB Box Step-Over. Can hold DB anyway above hips for Step-Over.
(Score is Time)
KG DB: (22.5/15)
Optional Cool Down
2-3 SETS FOR QUALITY (No Measure)
:30/:30 Half Pigeon on Box
15 Glute Bridge-Ups + :30 Glute Bridge Hold
1:00 EZ Bike
-Rest as Needed b/t Sets-
(No Measure)
