- by Brice Helms
- 0 minute read
CrossFit – Sun, Dec 4
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
AMRAP x 8 MINUTES*
100m Run
12 Sit-ups
10 Good Mornings
8 Narrow Squats
*@ 4:00 Mark, Switch to…
100m Run
12 Sit-Ups
10 KB Deadlifts
8 KB Sumo Squats
Strength
Metcon (Weight)
3 SETS*
10-12 Deficit KB Romanian Deadlift
12-15 Deficit KB Sumo Squats
-Rest As Needed b/t Sets-
*Keep weight Moderate. Each foot should be placed on one 45lb plate (roughly 12 inches between the 2 plates).
(Score is Weight)
Workout
Metcon (Time)
2 ROUNDS FOR TIME
1000m Run
50 Russian KB Swings (53/35)|(35/26)
50 Sit-Ups
(Score is Time)
KG KB: (24/16)|(16/12)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
4 ROUNDS FOR TIME*
400m Run
50 Russian KB Swings (53/35)|(35/26)
50 Sit-Ups
*Both partners will run together. Split all over work as needed. While P1 completes Russian KB Swings P2 completes a Wall Sit. While P1 completes Sit-Ups P2 completes a Plank or Hollow Hold.
(Score is Time)
KG KB: (24/16)|(16/12)