Sunday

CrossFit Fixx – CrossFit 60

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Warm-up

Warm-up (No Measure)

2 ROUNDS

30 Mountain Climbers

10 Scap Push-Ups

5/5 SA Ring Rows

10 Alt. DB Deadlifts

Into…

2 ROUNDS

5/5 SA DB Bent Over Row

5/5 SA DB Russian Swings

10 Alt. DB Hang Snatches

5 Burpees

Skill

Metcon (No Measure)

ON A 12:00 RUNNING CLOCK…

Practice Strict RMU

*Strict RMU Options…

Ring Support Hold

False Grip Pull-Up

Strict RMU Transition

Negative Strict RMU

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

ON A 16:00 RUNNING CLOCK…

8 ROUNDS

3 Ring Muscle-Ups

3 DB Devil’s Press (50/35)|(35/20)

Immediately into…

AMRAP in Remaining Time

5 DB “No Push-Up” Renegade Rows

10 Up-Downs

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/10)

RMU Option 1: Jumping Ring MU

RMU Option 2: Burpee Pull-Up

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People can do daily activities with a minimal amount of cardiovascular fitness, but when they don’t have the strength or the muscle power to do daily activities, that’s when they lose their independence. To build muscle, you need to do strength training!

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