Thursday

CrossFit Fixx – CrossFit

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Warm-up

Warm-up (No Measure)

3 ROUNDS

1:00 Bike

20 Crunches

15 Banded Pull Aparts

10 Scap Pull-Ups*

5 Ring Rows w/ Pause at Top

*1st Round perform 10 Scap Pull-Ups

2nd Round perform 5 Hanging Shoulder Circles Forward, and 5 Backwards

3rd Round perform 10 Small Kip Swings

Skill

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Kipping and Butterfly C2B Pull-Ups

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

2 SETS

AMRAP x 8 MINUTES

15/12 Cal Bike

10 Chest to Bar Pull-Ups

15 Sit-Ups

*Pick up where you left off.

-Rest 2:00 b/t Sets-

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Lats

(No Measure)

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This week, we have some fun partner workouts, an infamous ‘girl” wod, and more skill prep for the upcoming Open. Check out what workouts we have in store for you this week!

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