Announcements
Second week of the Open, theme will be Rodeo and food will be BBQ. Saguaros lead the the Javelinas by ONLY 45 points!
If you haven’t received your Open Team shirt, please bring your $20 to Nat or Jaz to pick it up.
From now until March 4th, we will be accepting donations for dogs in need. We’re teaming up with Bion CrossFit and the Sanctuary Project to help with donations like blankets, dog beds, food, treats, etc.
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
EMOM x 12 MINUTES
MIN 1 – :30 Cardio Choice* + :20 Wall Sit
MIN 2 – 5 DB Front Raise + Lateral Raise** + :20 Plank Hold
MIN 3 – 10 Air Squats + Dead Hang on rig
MIN 4 – 5 DBL DB Arnold Press + :20 Hollow/Tuck Hold
*Switch Cardio every round!
**1 Rep = Front Raise + Lateral Raise
Workout – All
Metcon (No Measure)
EMOM x 25 MINUTES*
MIN 1 – :40 Cardio Choice 1
MIN 2 – :40 Barbell Curl to Press (Athlete Choice, Light)
MIN 3 – :40 Cardio Choice 2
MIN 4 – :40 Barbell Thruster (Athlete Choice, Light)
MIN 5 – :40 Static Hold (Athlete Choice)**
*Thursday’s during the Open are meant to be long, sweaty prep workouts for tomorrow’s test! The Barbell movements today are meant to be performed for QUALITY and not reps.
**Static Hold Options…
Plank
Side Plank
Hollow/Tuck Hold
Wall Sit
Deadhang
(No Measure)
Cool Down
FOR RECOVERY (No Measure)
15 Slow Arm Haulers
10 Cat/Cows
10 Alt. Groiners w/ Thoracic Twist
1:00 Child’s Pose
1:00 Rebound Pose
(No Measure)
