"The SIXY Girls"

NOTE: Four of CrossFit's benchmark WODs ("Fran," "Grace," "Diane,” and “Nancy”) have been adapted in this workout to fit the following pattern: 6 min. AMRAP of 6 x Exercise A and 6 x Exercise B

EQUIP: Pull-Up Bar, Barbell (95/65 to start), extra Bumpers

WARM-UP:

*Active Stretches (w/ PVC)

2 Rounds -

*5 x PVC Deadlift

*5 x PVC Hang Power Clean

*5 x PVC Thruster

*100m PVC OH Run

-------------------------------------------------

6 MIN. AMRAP #1: (Fran adaptation)

*6 x Thruster (95/65)

*6 x Pull-Up

SPEED SET #1:

3 Rounds -

*200m Run

*10 x Burpee

*1 min. REST in ELBOW PLANK

6 MIN. AMRAP #2: (Nancy adaptation) 

*6 ea. x Lunge Jump (minimum 4” jump ea. rep)

*6 x Overhead Squat (95/65)

SPEED SET #2:

3 Rounds -

*200m Run

*8 x Burpee

*45 sec. REST in ELBOW PLANK

6 MIN. AMRAP #3: (Grace adaptation)

*6 x Power Clean (135/95)

*6 x Jerk (135/95)

SPEED SET #3:

3 Rounds -

*200m Run

*6 x Burpee

*30 sec. REST in ELBOW PLANK

6 MIN. AMRAP #4: (Diane adaptation)

*6 x Deadlift (225/155)

*6 x Handstand Push-Up (mod: 90 degree decline push-up, pike push-up)

SPEED SET #4:

3 Rounds -

*200m Run

*4 x Burpee

*15 sec. REST in ELBOW PLANK

WORKOUT SCORE = Total Rounds + Reps over all 4 AMRAPs