- by Brice Helms
- 0 minute read
CrossFit – Wed, Jan 4
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
400m Run
Into…
3 ROUNDS*
10 Good Mornings (option to hold KB) → KB DL → RKBS
10 Inch Worms → Up-Downs → Burpees
10 Knee Push Ups → Push-ups → Hand Release Push-Ups
*Arrows denote movement change from round to round.
Strength – Performance & Fitness
Deadlift (8-8-8-8*)
*Start Light and build to Moderate.
Week 1 of 7 (Oly Cycle)
(Score is Weight)
Workout – Performance
Metcon (Time)
4 ROUNDS FOR TIME
30 Russian KB Swing (70/53)
25 Burpees to Target
20 Hand Release Push-Ups
(Score is Time)
KG KB: (32/24)
Workout – Fitness
Metcon (Time)
4 ROUNDS FOR TIME
30 Russian KB Swing (53/35)
25 Burpees to Target
20 Push-Ups*
*Hand Release Optional
(Score is Time)
KG KB: (24/16)
Optional Cool Down
Performance & Fitness (No Measure)
FOR RECOVERY
1-2 ROUNDS
10 Cat/ Cows
10 Scorpions
2:00 Seated Stradled Stretch
(No Measure)