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
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)