11/08/2018 – CrossFit Fixx
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11/08/2018

8
Nov

11/08/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Longer workout with a higher skill gymnastic movement. 20/15 Calories on the Rower should take about 1:00 per round. We’re looking at least 8-10 good reps of HSPU or a scaled version. Overall, the volume is pretty high, 160/120 Calories on the rower and approximately 60-70+ HSPU. The finisher consists of more pushing and pulling. (1111) for UB Push-up means to execute a controlled, unbroken motion in the pushup without any long pauses at the top or bottom of their push-up position.

Warm-up

Warm-up (No Measure)

With a set of DB (moderate weight) and a PVC

3 Rounds…

150m Row

10 DB Push Presses

10 PVC Pass Throughs

10 Alt. V-ups

:20 Handstand Hold

WOD

Metcon (AMRAP – Reps)

8 SETS

AGAINST A 2:00 CLOCK

20/15 Calorie Row

Max HSPU in remainder of time

-Rest 2:00 between sets-

*Log total amount of HSPU

Finisher

Metcon (No Measure)

3 SETS

15 Perfect Push-ups

15 Perfect Ring Rows

1:00 Plank

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