04/09/2019 – CrossFit Fixx
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04/09/2019

9
Apr

04/09/2019

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

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)

100m Run

WOD

Metcon (Time)

FOR TIME

40-30-20-10

KB Front Rack Lunge (35/26) Rx+(53/35)

15-15-15-15

Pull-up

40-30-20-10

Calorie Row

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