CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
5 Good Mornings
5 Scap Pull-Ups + 5 Kip Swings
5 Tuck-Up + V-Up*
15 Banded Lat Pushdowns
*1 Rep = 1 Tuck-Up + 1 V-Up
Into…
2 ROUNDS
5 DBL KB Deadlifts
10 Alt. Wrist Push-Ups*
5 Dynamic (bigger) Kip Swings
10 Seated Banded Lat Pulldowns
*In tabletop position, start with both hands in a fist on the ground. Slowly move one hand down so the palm is facing up. Then return to a fist and alternate.
Strength
Metcon (AMRAP – Reps)
EMOM x 8 MINUTES
Chest to Bars or Pull-ups*
*Rep Options:
ADV: 5-7
INT: 3-5
BEG: 1-3
Pick one or the other C2B or PU
(Score is Total Reps)
Week 2 of 9 Gymnastics Cycle
Workout
Metcon (AMRAP – Rounds and Reps)
EMOM x 18 MINUTES
MIN 1 – AMRAP of…2 Chest to Bars + 3 Toes to Bar + 4 Up-Downs*
OR
AMRAP of…2 Pull-Ups + 3 Knees to Chest + 4 Up-Downs*
MIN 2 – 1:00 KB Farmers Hold (Athlete Choice, AHAP)
MIN 3 – Rest**
*Pick up where you left off.
**Option for EZ Cardio
(Score is Rounds + Reps)
Optional Cool Down
Metcon (No Measure)
EMOM x 8 MINUTES
MIN 1 – :45 Foam Roll Lats and/or Hamstrings
MIN 2 – 10/10 Seated Single Leg Lifts
(No Measure)
