Wednesday

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CrossFit Fixx – CrossFit 60

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 SETS

:30 Row (EZ)

10 Bootstrappers

10 Alt Groiners

10 Alt Cossack Squats

20 Jumping Jacks

Into …

2 SETS

:30 Row (Mod→ Hard)

10 Tempo Air Squats (3111)

5 Inch Worm + Push-Up

20 Single Unders or Double Unders

Workout

Metcon (1 Rounds for time)

2 SETS FOR TIME*

50/40 Cal Row

Immediately Into…

4 ROUNDS

10 Wall Balls (20/14)|(14/10)

30 Double Unders

-Rest 3:00 b/t Sets-

(Score is Slowest Set)

KG WB: (9/6)|(6/5)

*Each full set contains 50/40 Cal Row and the 4 Rounds.

Finisher

Metcon (No Measure)

3 SETS FOR QUALITY

10/10 Single Leg Weighted Glute Bridge-Ups (30X1)*

15 Supermans

*DB or Wall Ball resting on hips.

(No Measure)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Legs

(No Measure)

POPULAR POSTS

CrossFit – Thu, Sep 21

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 SETS 30 Single Unders 10 KB Deadlifts → 10 RKB Swings* 10 Alt.

CrossFit – Wed, Sep 20

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) ON AN 8:00 RUNNING CLOCK.. 2 ROUNDS 10 Strict Press 10 Tuck-Ups / V-Ups

CrossFit – Tue, Sep 19

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2-3 ROUNDS 6 Alt. Groiners 6/6 Russian Step Up 8/8 DB Half Kneeling Arnold

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