12/27/2018 – CrossFit Fixx
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12/27/2018

27
Dec

12/27/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Workout is a high intensity breather couplet. Looking for everyone to finish their work under 2:00 for ALL 10 rounds.

Finisher is quality work building our pulling in three different variations. Each should/will feel similar but different at the same time.

Warm-up

Warm-up (No Measure)

6 Minute AMRAP (Movements Swap at 3 minutes)

100’ Jog

50’ Bear Crawl → 50’ Crab Walk*

50’ Lunges → 50’ Broad Jumps

10 Slam Balls

5 Push Ups

GOAL: 3-4 Rounds

*Keep hips high in crab walk to get an active stretch through shoulder/chest

WOD

Metcon (Time)

WORKOUT

10 SETS

12/10 Calorie Bike

10 Burpee to Target

-Rest 1:00 between sets-

Finisher

3 SETS

10 Chin-ups

10 DB Upright Row

10 DB Bent Over Row

-Rest as needed-

Chin-up Grip Pull-ups (3 x 10)

Traditional Chin-up

Palms toward your body

DB Upright Row (3 x 10)

DB Bent Over Row (3 x 10)

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