- by Brice Helms
- 0 minute read
CrossFit – Mon, Nov 21
Announcements
Holiday Schedule Changes:
-Thurs, 11/24 – Beast Before the Feast at 6:30am!!
-Fri, 11/25 – 6:00a & 8:30a classes ONLY
Happy Thanksgiving!
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
10/10 Ankle Rollouts
8 Bootstrappers
8 Alt. Bird Dogs
Into…
AMRAP x 5 MINUTES
30 Single Unders*
6 Alt. Lunges
6 Push-Up to Pike
6 Alt. Knee Raises
* Switch to Double Unders at halfway
Strength
Bench Press (6-4-2-6-4-2*)
*Start Moderate and build to Heavy. Second wave should be heavier than the first.
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
“TABATA”
8 ROUNDS EACH, :20 ON / :10 OFF
TABATA 1 – Single DB Front Squat (35/20)|(20/15)
TABATA 2 – Knees to Elbow
TABATA 3 – Double Unders
-Rest 1:00 b/t Tabatas-
(Score is Total Reps)
KG BB: (15/10)|(10/7.5)