04/02/2019 – CrossFit Fixx
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04/02/2019

2
Apr

04/02/2019

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Our workout today is longer duration interval sets. We have two bodyweight gymnastics movements with moderate volume. This is going to be a lot of upper body pulling that is really going to hit the biceps and lats. The pace and intensity on this workout is meant to be high and fast. Athletes should be shooting for 4-5 rounds each AMRAP.

Warm-up

WOD

Warm-up (No Measure)

EMOM x 8

Min 1: 10 Scap Pull-ups + 10 Hollow Rocks

Min 2: 8 Up Downs + 8 Step Overs

Metcon (AMRAP – Rounds and Reps)

6 SETS

AMRAP x 3 MINUTES

4 Burpee Box Jump Over (24/20)

4 C2B Pull-ups

-Rest 1:00 b/t Sets-

*Pick-up where you left off at the end of each set. Score is total number of rounds.

Finisher

CORE FINISHER

3 SETS

15 V-Ups

:30 L Side Plank

:30 R Side Plank

30 Russian Twist

:30 Hollow Hold

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