01/16/2019 – CrossFit Fixx
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01/16/2019

16
Jan

01/16/2019

CrossFit Fixx – CrossFit

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

Warm-up (No Measure)

3 minute run, bike, row, ski

Paper, Rock, Scissors – 5 burpee penalty for losing team each match-up!

WOD

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

Cool Down

2:00 in Each

Seal Stretch

Saddle

Forward Sit (legs wide)

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