wod

CrossFit – Wed, Dec 7

CrossFit Fixx – CrossFit

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Warm-Up

3 ROUNDS

10 Tempo Ring Rows → Ring Rows → 3-5 Wide Grip Pull-Ups*

10 Banded Upright Rows → Band Pull-Aparts → Kneeling Banded Pull-Downs

:45 EZ Cardio of Choice

*Can be banded.

Skill

EMOM x 12 MINUTES

MIN 1 – 7-10 Wide Grip Pull-Ups

MIN 2 – :45 Kneeling Banded Pull-Downs*

MIN 3 – :45 EZ Cardio Choice

*Think about pulling band to sternum…replicating the ROM of the C2B Pull-Up.

(No Measure)

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

7 Chest to Bar Pull-Ups

14 Alt. DB Goblet Box Step-Ups

21 Sit-Ups

(Score is Rounds + Reps)

Finisher (If Time Allows)

31 Days of Fitness Challenge of the Day!

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