Thursday

CrossFit Fixx – CrossFit 60

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Warm-up

Warm-up (No Measure)

3 SETS

:30 Bike (EZ → Mod → Hard)

8 Scap Pull-Ups

10 Single Ring Row*

12 Tuck-Ups

100m Jog

*2 Hands on 1 Ring (hand over hand) and pull towards the chest.

Skill

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Rope Climb Technique

(No Measure)

Workout

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1&2 – 3 Rope Climbs + Max Cal Bike

MIN 3&4 – 200m Run + Max Slam Balls (Athlete Choice)

(Score is Reps)

Optional Finisher

Metcon (No Measure)

EMOM x 6 MINUTES

MIN 1 – :45 Max Alt. Sit-Thrus

MIN 2 – :45 Hollow Flutter Kicks

(No Measure)