wod

Tuesday

Announcements

Farewell, Coach Heiselle! Join us Saturday, 11/20 at 10:30a for Potluck Brunch & Heiselle WOD.
Potluck sign-up is on front desk!

CrossFit Fixx – CrossFit

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Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – 100m RUN @ MOD PACE

MIN 2 – :35 Single Unders + 10/10 Ankle Roll Outs

MIN 3 – 12 KB Deadlifts + Max Bootstraps

MIN 4 – :20 Hollow Hold + :20 Superman Hold Hold

Extended Warm-up

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – 2 Turkish Get-Ups (R) (Athlete Choice)

MIN 2 – 2 Turkish Get-Ups (L)

MIN 3 – :45 Double Under Practice

(No Measure)

Workout

Metcon (Time)

FOR TIME

400m Run

Immediately Into…

10-20-30-40-50

Russian KB Swings (53/35)|(35/26)

Double Unders*

Immediately Into…

400m Run

(Score is Time)

*Unbroken DU Optional

KG KB: (24/16)|(16/12)

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