CrossFit Fixx – CrossFit
Today’s Goals & Stimulus
Higher skill session with focus on position and control of the body while supported or supporting on an object.
WOD – longer /lower skill/ higher volume. Consistent pacing across all rounds, ideally 4-5 mins each round.
Warm-up (No Measure)
On 8 minute clock: work increasing the reps and effort each round, increasing each round’s reps by 2 each exercise..
2 ring rows
4 cal row
:20 plank hold
:30 Ring Support
:30 Bottom of Ring Dip (or Bottom Push-up)
:30 Bar Hang
:30 Hanging L-Sit (or Seated Knee Tuck)
-rest 90 seconds between rounds-
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18 MINUTES
25/20 Calorie Row
20 AbMat Sit-ups
Rx+ GHD sit-ups