CrossFit – Wed, Jan 10

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

1 ROUND

1:00 EZ Bike

6 Cat Cow

8 Bootstrappers

10 Bird Dogs

Into…

1 ROUND

1:00 Moderate Bike

6 Squats w/ Thoracic Twist

8 MedBall Cossack Squats*

10 Deadbugs

*Holding MedBall up and in front of face, perform 4 Cossack Squats each direction. Focus on keeping elbows up.

Into…

1 ROUND

1:00 Moderate+ Bike

6 MedBall Push Press to target

8 Wall Balls

10 Sit-Ups

Skill – All

ON AN 8:00 RUNNING CLOCK… (No Measure)

Dip Practice*

*Gymnastics Options…

Bar/ Bench Dips

Top/ Bottom Ring Hold

Strict Ring Dips (Banded Optional)

Kipping Ring Dips

(No Measure)

Workout – All

AMRAP x 18 MINUTES (Calories)

Max Cal Bike*

*Every 3:00 not including 0:00 complete 10 Unbroken Wall Balls (Athlete Choice) + 15 Sit-Ups.

(Score is Total Cals)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

1:00/1:00 KB Calf Smash

10/10 SLOW Rower Hamstring Curls

-Rest as Needed b/t Sets-

(No Measure)

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