09/19/2018 – CrossFit Fixx
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09/19/2018

19
Sep

09/19/2018

CrossFit Fixx – Kids Speed & Strength

Today’s Goals & Stimulus

We have a fun 21-minute AMRAP in store for today!

Overall longer workout, high skill with mod-high volume. Scale to achieve 5 rounds! Keep moving at a consistent pace, about 3-4 mins per round. Get it!

Warm-up

Warm-up (No Measure)

6 min AMRAP (progress movements at 1/2)

5 cal bike -> 5 cal bike

10 ring rows -> 10 kip swings

10 lunges (5/5) -> 10 jumping lunges

10 straight leg sit ups -> 10 v-ups

Grab one KB and one DB..

6 mins for quality:

6 filly presses (kb front rack, db overhead)

6 Filly rack lunges

25′ filly rack walk

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP x 21 MINUTES

6/6 Uneven KB Front Rack Lunge

15/12 Calorie Bike

18 Toe to Bar

*Hold single KB in front rack on one side (opposite side unloaded). Complete six reps of lunge, switch bell to opposite side.

Cool Down

5:00 EZ Pedal on Bike

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