wod

Wednesday

CrossFit Fixx – CrossFit

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Warm-up

Warm-up (No Measure)

EMOM X 8 MINUTES

MIN 1 – :45 Row (EZ then Mod)

MIN 2 – 5 Inchworm + Pike Push-up or 2 sec Pike Hold

MIN 3 – :45 Box Step-ups

MIN 4 – 10 Wall Ball Squats w/ :02 Pause at bottom
*Coaches Note: On the second round, have athletes that can progress Inchworm + Pike Push-up/Pike Hold to do them with their feet on a box. Also, have athletes go from Step-ups to Box Jumps.

Extended Warm-up

Metcon (No Measure)

EMOM x 10 MINUTES*

MIN 1 – Gymnastics GOAT (HS Focus)**

MIN 2 – Row (EZ-Mod)

*Goal is to practice these skills without the burden of performing them in the workout. This skill / extended warm-up is meant to be pure practice or play.

**HS Options…

Beginner: Pike Hold from a Box or DB Press

Intermediate: Handstand Hold or HSPU Negatives

Advanced: Free Standing HS Hold or Walk

(No Measure)

Workout

“STRAIGHT 100.” (Time)

FOR TIME

25/20 Cal Row

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

20 Box Jumps (24/20)

25/20 Cal Row

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

30 Box Jumps (24/20)

25/20 Cal Row

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

50 Box Jumps (24/20)

25/20 Cal Row

(Score is Time)

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

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