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CrossFit Fixx – CrossFit
Warm-up
Warm-up (No Measure)
IN 8:00 GET AS FAR AS YOU CAN…
200m Run
25’ Of the Following
High Knees
Butt Kickers
Skip for Height
High Kicks
200m Run
Into….
1-2 SETS
8 Scap Pull-Ups
8 Small Kip Swings
8 Banded Pull Aparts
1-2 SETS
8 Big Kip Swings
8 Banded Pull Downs
8/8 SA Ring Rows
Skill
Metcon (No Measure)
ON A 10:00 RUNNING CLOCK…
Practice Kipping Pull-Ups*
*Drilling Options…
Beginner: Kipping Swings
Intermediate: Kipping Pull-Ups w/ Pause @ the top
Advanced: Butterfly
(No Measure)
Workout
“NICOLE” (AMRAP – Reps)
AMRAP x 20 MINUTES
400m Run
Max Unbroken Pull-Ups*
*Must perform a max set of unbroken Pull-Ups. Unbroken means resting in any other position than a hang.
(Score is Reps)
NOTE — Option to perform with Strict Pull-Ups.
Optional Cool Down
Metcon (No Measure)
FOR RECOVERY
2:00 Nasal Breathing Only Walk
5:00 Foam Roll Back
2:00 Bicep Smash
(No Measure)
