01/10/2019 – CrossFit Fixx
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01/10/2019

10
Jan

01/10/2019

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Two monostructural movements split by a gymnastics movement with moderate to high volume in a longer duration workout. We are not looking for PR times on the row. Instead, we want our athletes holding a moderate to hard pace and using the sit-ups as a time to recover before getting to the bike.

Finisher is a good core burn, however we want to see strong positions in our static hold movements.

Warm-up

Warm-up (No Measure)

FLOW MOVEMENT WARM-UP

6:00 “RUNNING” CLOCK

with..

High knees

Butt kickers

Lunge with twist

Duck walks

Bunny hops (hands behind head in a squat position – small hops forward)

Single leg hops forward (yell out leg switch)

Toe raise walks

Heel raise walks

WOD

Metcon (3 Rounds for time)

WORKOUT

EVERY 10:00 FOR 30:00 COMPLETE…

FOR TIME

Row 1k

40 Sit-ups

30 Calorie Bike

*Score is time to complete all work within 10:00. Start new round at each 10:00 mark.

*Log time for each round.

Finisher

CORE FINISHER

3 SETS

1:00 Tuck Hold

:30 Side Plank

:30 Side Plank

30 Bicycle Crunches

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