- by Brice Helms
- 0 minute read
CrossFit – Sun, Oct 9
CrossFit Fixx – CrossFit
Warm-up
2 SETS
8 Scap Pull-Ups
8/8 Single Arm KB Deadlift
16 Alt. Piked Shoulder Taps
Into…
1-2 SETS (Time Permitting)
8 Kip Swings
8 Russian KB Swing
:15/:15 Single Arm OH KB Hold
Strength
Bench Press (10-10-10*)
*Wide Grip Bench Press
Start Moderate and build to Moderate-Heavy. Superset each set with 20 DBL DB Twisting Curls.
(Score is Weight)
Workout
Metcon (3 Rounds for time)
3 ROUNDS FOR TIME
25 Chest To Bar Pull-Ups
50m Overhead KB Carry (R) (53/35)|(35/20)
25 Russian KB Swings
50m Overhead KB Carry (L)
(Score is Time)
KG KB: (24/16)|(16/12)