- by Brice Helms
- 0 minute read
Thursday
Announcements
Socks for the Homeless Donation Drive now thru Dec. 31st.
Donations go to Gospel Rescue Mission.
Please leave donations in box at front desk. Thank you!
CrossFit Fixx – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
1:00 Row
20 Mountain Climbers
10 Scap Pull-Ups
10 Bent Over TYI’s*
*ATHLETE NOTE*: Similar to the Bent Over Row position, athletes will raise their arms to the sides to create the “T”, then raise their arms up to create a “Y”, then raise overhead to create the “I”.
*COACHES NOTE*:
Round 1 – Have athletes perform :30 Arms and Back only, then :30 Legs only (EZ Pace)
Round 2 – Have athletes perform :30 Half Stroke with Heels down, then :30 Full Stroke with Heels coming up (Mod Pace)
Round 3 – 1:00 Hard Pace rowing using full stroke technique
Workout
Metcon (Time)
FOR TIME
500/400m Row
50 Sit-Ups
5 Rope Climbs
400/300m Row
40 Sit-Ups
4 Rope Climbs
300/200m Row
30 Sit-Ups
3 Rope Climbs
200/150m Row
20 Sit-Ups
2 Rope Climbs
100m Row
10 Sit-Ups
1 Rope Climb
(Score is Time)
Optional Finisher
Metcon (Time)
FOR TIME
30-25-20
Single DB Curl (50/35)|(35/20)*
1:00 Push-Up Plank
*DB Held across the chest.
(Score is Time)