wod

Barbell Club

CrossFit Fixx – CrossFit

View Public Whiteboard

Barbell Club Standard warm-up (No Measure)

Barbell Club Standard warm-up

3-5 minutes Bike or Row

Pre-workout Foam Rolling 2-3 minutes

Standard Dynamic

wrist circles

elbow circles

arm circles

seal swings

over & back

free style bounce

arm rotations

torso rotations

bow & bend

hip circles

knee circles

ankle circles

leg swings

equating ankle stretch

Russian baby makers

iron cross

scorpion

walking lunge w/twist

samson stretch

spiderman walk

This warm up should take 10-15 minutes total time

Bench Press (2-2-2-2-2)

5 x 2 at 90% of Week 4

Deadlift (2-2-2-2-2)

5 x 2 at 90% of Week 4

DB Bent Over Row (5 sets of 10)

Build each set.

8 minute abs

POPULAR POSTS

Schedule your
free intro

Talk with a coach about your goals, get the plan to achieve them.

fill out this form to get started >>

Take the first step towards getting the results that you want!