CrossFit Fixx – CrossFit
Today’s Goals & Stimulus
Long slog with an intentionally controlled pace.
Loading on step-up and TGU should be moderate-light.
Roughly 6:00 per round, 35 minute total time allotted for workout.
Warm-up (No Measure)
5 mins of..
5/5 around the world
5 behind the neck presses
5 back squat w/ behind the neck press @bottom (stand w/PVC locked out OH)
-rest as needed_
At 75% pace..
AMRAP x 5 min
10 overhead squat w/PVC
10 straight legged sit-up
10 PVC OH step-up (shoulder width grip, 5/5)
Metcon (No Measure)
NOT FOR TIME
20/15 Calorie Row
4 Alt. DB TGU (50/35)
14 Alt. Plate OH Step-ups (25/15 | 24″/20″)
1:00 Ring FLR (front leaning rest)
-:30 walking or biking rest-
*Workout is specifically NFT. We are prioritizing intentional, quality movement above all else today. Leave about 35:00 for completion.
Turkish Get Up (Alt. DB TGU (50/35) x 4 reps)
Plate OH Step-ups (5 x 14)
14 alternating (25/15| 24″/20″)
Front Leaning Rest (FLR) (5 x 1:00)
1:00 hold on rings (hollow midline)