Wednesday

CrossFit Fixx – CrossFit 60

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Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

:45 Bike*

:30 Hollow Hold (Alt. each round with Quad Hold)

10 Scap Pull-Ups

10 Ring Rows

10 Up-Downs**

*Athletes increase the pace each round

**Option to switch to Burpees at 4:00 mark

Skill

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – :50 Rope Climb Practice Option*

MIN 2 – :50 Quad Hold or Hollow Hold

Rope Climb Practice Options…

Rope Pull-Ups

Rope Hanging Knee Raise

Clamp to Stand

Rope Climb

(No Measure)

Workout

Metcon (1 Rounds for time)

4 SETS EACH ON A 4:00 RUNNING CLOCK…

30/24 Cal Bike

2 Rope Climbs or 10 Strict Pull-Ups

Burpees (Athlete Choice on Number)*

Rest in Time Remaining…

-No Additional Rest b/t Sets-

*Athletes can choose 8, 10, 12, 14, or 16 Burpees. Goal is at least :30 rest before next set.

(Score is Slowest Set)

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People can do daily activities with a minimal amount of cardiovascular fitness, but when they don’t have the strength or the muscle power to do daily activities, that’s when they lose their independence. To build muscle, you need to do strength training!

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