CrossFit Fixx – Kids Speed & Strength
Today’s Goals & Stimulus
EMOM- All 3 movements should be completed within 45 seconds to allow for transition time. Avoid the “all out sprint” effort during the bike minute.
The V-ups get tough quick, especially as heart rate goes up. Finish this portion in no more than 2 sets of 10.
Depending on the individual’s proficiency in the rope climb, this station has the potential to be completed the quickest. There will be some core fatigue from the V-ups that will interfere with the rope climbs.
Warm-up (No Measure)
3 minute run, bike, row, ski
Paper, Rock, Scissors – 5 burpee penalty for losing team each match-up!
Metcon (No Measure)
EMOM x 18 MINUTES
Min 1 — 12/10 Cal Bike
Min 2 — 20 V-Ups or Tuck-Ups
Min 3 — 2 Rope Climbs
2:00 in Each
Forward Sit (legs wide)