CrossFit Fixx – CrossFit
Today’s Goals & Stimulus
Moderate-long duration, weightlifting, gymnastics, and a monostructural movements all
rolled into one fantastic full body workout.
Choosing a weight on the KB’s that will allow for 2-3 big sets is the goal.
The focus for the pull ups is to complete each round in 1-3 well strung together sets. Avoiding quick singles will help keep athletes moving.
Smooth and steady on the rower should allow all athletes to manage the large Lunge and
Pull Up sets. The final two sets of this workout happen fast.
Warm-up (No Measure)
Have athletes grab out one light KB and one moderate DB.
10 Minute AMRAP…
10/8 Calorie Row
25’ Filly Lunge (R arm)
25’ Filly Lunge (L arm)
KB Front Rack Lunge (35/26) Rx+(53/35)