11/21/2018 – CrossFit Fixx
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11/21/2018

21
Nov

11/21/2018

Announcements

No Classes Thanksgiving Day.
Turkey Burn workout, Friday at 8:30am! All other classes cancelled that day.
No Rowing Class this Saturday.
Remainder of schedule is the same.
Happy Thanksgiving!

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Longer workout today with a decent amount of volume. KB Swings are only to eye level so go a little heavier than you might normally but make sure can swing safely.

The Burpee Box Jumps are really going to be the regulator for today. 80 total reps is going to be a lot but finish each set of 8 in roughly 1:30.

Abs are gonna get spicy.

Warm-up

WOD

Warm-up (No Measure)

Burpee Flip Cup

Two teams stand across from each other with a line of Boxes separating them. Each person is paired up with someone else on the other team and they have a red solo cup* in front of them. Using only your fingers athletes will try to flip the red solo cup, so that it lands face down. Once a team member has successfully flipped the cup the entire team must complete 2 Burpees and then the next team member attempts to flip their cup. This keeps going until one team has flipped all of their cups and completed all their Burpees!

*AbMats can be used instead of cups.*

**Change movements each game**

Metcon (Time)

10 ROUNDS FOR TIME

14 Russian KB Swings (53/35) Rx+ (70/53)

8 Burpee Box Jump Overs (24″/20″)

2 Rope Climbs

Finisher

Metcon (No Measure)

EMOM x 10 MINUTES

Odd – 15 V-ups or Tuck-ups

Even – :45 Plank on Elbows

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