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 (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
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.
5:00 EZ Pedal on Bike