Announcements
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)
MOBILITY (4:00 CAP)
1-2 Rounds
8 Alt. Groiners
8 Cat Cows
8 Bootstrappers
8 Jefferson Curls
Into…
EMOM x 6 MINUTES (:45 on / :15 off)
MIN 1 – KB Deadlifts
MIN 2 – Squat Jumps
MIN 3 – Mod Pace Bike
MIN 4 – KB Swings
MIN 5 – Up-Downs
MIN 6 – Hard Pace Bike
Workout – Performance
Metcon (Time)
2 ROUNDS FOR TIME
50/40 Cal Bike
40 KB Swings (53/35)
30 KB Goblet Lunges
20 Burpees
25/20 Cal Bike
20 KB Swings
15 KB Goblet Lunges
10 Burpees
(Score is Time)
KG KB: (24/16)
Workout – Fitness
Metcon (Time)
2 ROUNDS FOR TIME
40/30 Cal Bike
40 KB Swings (35/20)
30 KB Goblet Lunges
15 Burpees
20/15 Cal Bike
20 KB Swings
15 KB Goblet Lunges
5 Burpees
(Score is Time)
KG KB: (16/12)
Optional Finisher
Metcon (No Measure)
3 SETS
10/10 Single Arm Supported KB Bent Over Row
8/8 KB Deficit Push-Up
-Rest As Needed b/t Sets-
(No Measure)
