CrossFit – Tue, Oct 10

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

1 ROUND

250m/200m Row (RPE 5/6)

12 Good Morning

12 Scap Pull-Ups

12 Alt. Plank Rotations

Into…

1 ROUND

250m/200m Row (RPE 6/7)

6/6 KB Deadlifts

12 Kip Swings

6 Strict Up-Downs

Into…

1 ROUND

250m/200m Row (RPE 7/8)

6/6 Single Arm Russian KB Swing

12 Ring Rows

6 Up-Downs

Skill

ON A 10:00 RUNNING CLOCK… (No Measure)

Practice Bar Muscle-Ups*

*Options:

Strict Pull-Ups

Banded Strict Pull-Ups

Hips to Rig

(Banded) Bar Muscle-Ups

(No Measure)

Workout

FOR TIME (Time)

1000/800m Row

-Immediately Into-

3 ROUNDS

10/10 Single Arm Hang KB Cleans (50/35) RX+(35/26)RX*

10 Up-Down Pull-Ups

-Immediately Into-

1000/800m Row

(Score is Time)

*Option to complete Hang DB Cleans. Complete all 10 Reps on one arm and then all 10 on the other.

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

10 Rower Hamstring Curls

15 Banded Ws or Banded Pull Aparts

10 Rower Pike-Ups

-Rest as Needed b/t Sets-

(No Measure)