wod

Sunday

CrossFit Fixx – CrossFit 60

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Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

2 SETS

:30/:30 Single Leg Swings (L/R)

:30 Max Bar Hang

:30 Scap Push-Ups

Immediately into…

3 SETS

5 Perfect + Slow Push-Ups

3 Perfect + Slow Ring or Body Rows

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

3 Strict Pull-Ups*

6 Hand Release Push-Ups**

12 Sit-Ups***

24 Slam Balls (30/20)|(20/10)

*Strict Chest to Bar optional

**Deficit Push-Ups optional

***GHDSU optional

(Score is Rounds + Reps)

KG SB: (15/10)|(10/5)

Partner Workout Option

Metcon (Calories)

IN TEAMS OF 2…

AMRAP x 18 MINUTES*

Max Cal Bike

(Score is Calories)

*P1 rides the bike for Max Cals while P2 completes 2 full rounds of the following AMRAP…

3 Strict Pull-Ups

6 Push-Ups

12 Sit-Ups

15 Slam Balls

After 2 full rounds, partners switch. Score for the workout is total Cals earned on the bike.

Finisher

Metcon (No Measure)

FOR QUALITY

18-15-12-15-18

Single DB Curl (Athlete Choice)

Russian Twists*

*L+R = 1 Rep

(No Measure)

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