CrossFit Fixx – CrossFit
Today’s Goals & Stimulus
Cardio/gymnastic workout to start the week off right, closing the class with development of all things muscle-ups!
WOD – moderate volume, long workout w/both gymnastic and mono structural elements.
With a 25 min hard cap, half of the time will be devoted to the toes to bar and box jump overs, with the other half at the row (about 4:00) and run (about 2:00).
Show Monday who’s boss!
Warm-up (No Measure)
6 min AMRAP
(progress movements at 1/2 time)
15 air squats
1.) 10 kip swings – 2.) 10 kipping knee raises
1.) 5 box step overs – 2.) 5 box jump overs
2 ROUNDS FOR TIME
30 Box Jump Overs (24″/20″)
(25:00 Hard Cap)
NOT FOR TIME
10:00 Muscle-Up Skill Development