Announcements
Farewell, Coach Heiselle! Join us Saturday, 11/20 @ 9:00am (during bootcamp) for “Heiselle WOD”. Potluck Brunch to follow @10:30am
Potluck sign-up is on front desk!
CrossFit Fixx – CrossFit
Warm-up
Warm-up (No Measure)
:30 Bike (Easy)
:30 Bike (Legs Only)
:30 Bike (Arms Only)
:30 Bike (Mod)
2 ROUNDS
:10 Ring Support Hold
8 Ring Rows
6 Frog Jumps (Pause in Plank)
1:00 Bike (Mod-Hard)
2 ROUNDS
4 DB/KB Swing + 4 DB/KB Clean + 4 DB/KB Push Press (R)*
4 DB/KB Swing + 4 DB/KB Clean + 4 DB/KB Push Press (L)
6 Up-Downs
*Athletes — Perform all DB/KB reps on one arm before moving to the other arm
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 – Reps)
EMOM x 10 MINUTES
MIN 1 – :45 Max Ring Muscle-Ups
MIN 2 – 10/8 Cal Bike
(Score is Total Muscle-Ups)
-Rest 3:00 b/t Part 1 & 2-
Metcon (AMRAP – Reps)
EMOM x 6 MINUTES
MIN 1 – :45 Max Up-Downs
MIN 2 – 12/10 Max Cal Bike
(Score is Lowest Reps of Up-Downs)
RMU Option 1: Strict Pull-Ups
RMU Option 2: Burpee Pull-Ups
