CrossFit – Wed, Dec 14

CrossFit Fixx – CrossFit

View Public Whiteboard

Warm-Up

Warm-Up (No Measure)

AMRAP x 4 MINUTES

40 Single Unders

10 Lunges

10 Tuck-Ups

Into…

AMRAP x 4 MINUTES

40 Double Unders

10 DB Goblet Lunges

10 Strict Knees to Chest

Skill

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Rope Climbs*

*Options…

Practice J-Technique

Practice Spanish Wrap

Practice Quick Roping Down (Advanced)

(No Measure)

Workout

Metcon (AMRAP – Reps)

EMOM x 21 MINUTES

MIN 1 – 50 Double Unders*

MIN 2 – 16 Alt. DB Goblet Lunge (Athlete Choice, Heavy)

MN 3 – :50 Max Rope Climbs

*Option to increase by 5 each round.

(Score is Total Reps of Rope Climbs)

Rope Climb Option 1: 1 Strict Pull-Up + 1 Strict Knees to Chest (2 Reps of Complex for 1 Rope Climb)

Rope Climb Option 2: Rope Lowers (Climb Down + Climb Up for 1 Rope Climb)

POPULAR POSTS

CrossFit – Thu, Sep 21

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 SETS 30 Single Unders 10 KB Deadlifts → 10 RKB Swings* 10 Alt.

CrossFit – Wed, Sep 20

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) ON AN 8:00 RUNNING CLOCK.. 2 ROUNDS 10 Strict Press 10 Tuck-Ups / V-Ups

CrossFit – Tue, Sep 19

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2-3 ROUNDS 6 Alt. Groiners 6/6 Russian Step Up 8/8 DB Half Kneeling Arnold

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