- by Brice Helms
- 0 minute read
CrossFit – Tue, Sep 19
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
2-3 ROUNDS
6 Alt. Groiners
6/6 Russian Step Up
8/8 DB Half Kneeling Arnold Press
8 Alt. DB Goblet Cossack Squats
10/10 Banded Split Stance Pallof Press
Workout
AMRAP x 20 MINUTES (AMRAP – Rounds and Reps)
20 Wall Ball (20/14)
15 Up-Downs
Box Jumps*
*Box Height + Reps Change Each Round…
RND 1= 20 Reps (20)
RND 2= 15 Reps (24/20)
RND 3= 10 Reps (30/24)
RND 4= 20 Reps (20)
And so on…
(Score is Rounds + Reps)
KG WB: (9/6)
Finisher
3 SETS* (No Measure)
7 Bottom to Half Empty BB Curls
7 Top to Half Empty BB Curls
7 Full Empty BB Curls
*Complete each set w/ a different grip.
Grip Options:
Pronated
Supinated
Wide/ Narrow
Mixed
Reverse
-Rest As Needed b/t Sets-
(No Measure)