CrossFit – Sat, Jul 15

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

2 SETS x :30 MAX REPS* (RPE 6)

MOVT 1: Air / Bootstrap Squats

MOVT 2: Good Mornings (BB Opt.)

MOVT 3: Step-Ups

MOVT 4: Scap Push-Ups

MOVT 5: Row

-1:00 Rest b/t Part 1 and Part 2-

2 SETS x :30 MAX REPS* (RPE 8)

MOVT 1: MB Thrusters

MOVT 2: BB Sumo Deadlifts

MOVT 3: Box Jumps

MOVT 4: BB Strict Press

MOVT 5: Row

*Flow from one movement to the next. If needed, take 10s to transition.

Partner Workout

IN TEAMS OF 2… (AMRAP – Rounds and Reps)

AMRAP x 17 MINUTES*

20-40-60-an so on…

Wall Balls (20/14)

Sumo Deadlift High Pull (75/55)

Box Jump (20)

Push Press

Cal Row**

*P1 works while P2 rests. Split reps as needed.

**Alt. Cals 15-30-50.

(Score is Rounds + Reps)

KG WB: (9/6)

KG BB: (35/25)

Optional Finisher

3 SETS (No Measure)

12 Rower Hamstring Curls

10 Rower Pike-Ups

-Rest As Needed b/t Sets-

(No Measure)