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CrossFit Fixx – CrossFit 60
Warm-up
Warm-up (No Measure)
ON A 5:00 RUNNING CLOCK…
20 Alt. Standing Quad Stretch
10 Alt. Knee Hugs
5 Inch Worms w/o Push-Up
10 Push-Up to Pike
10 Slow Sumo Banded Good Mornings
20 Banded Face Pulls
Immediately into…
“ROWLING” (ON A 10:00 RUNNING CLOCK)
Athletes will take 5-7 attempts (Depending on time available in your timeline) to Row as close as they can to getting EXACTLY 100m on the monitor. For every meter, over or under (+ or -), 100m when the monitor stops counting, they must do 1 Burpee and 2 Sit-Ups. For example, if the athlete hit 103m, they would perform 3 Burpees and 6 Sit-Ups. Consider setting a cap on the penalty reps to 5 meters to avoid over-doing this warm-up.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES
1500/1200m Row
30 Russian KB Swings (70/53)|(53/35)
30 Tuck-Ups
(Score is Rounds + Reps)
KG KB: (32/24)|(24/16)
Finisher
Metcon (Time)
ON A 5:00 RUNNING CLOCK…
Max Plank Hold*
*Any variety. Score is total time spent in Plank.
(Score is Time)
