Announcements

CrossFit Kids & Teens programs starts back up on Monday, 3/27 and runs through 5/22! Sign up is open now!

CrossFit Fixx – Barbell Club

Warm-Up (No Measure)

3 Rounds: (10-min Cap)

10 Wall Overhead Opener w/ Foam Roller

10/10 Ankle Dorsiflexion Rocks

10 Face Pull Overhead Squat

3 Rounds:

10 Glute Bridges

10/10 Supinated Straight Leg Lifts

5/5 Open Books

Hang Clean (Every 2:00 perform:
Set 1: 5 @ 50% of 1-RM Clean
Set 2: 5 @ 60%
Set 3: 5 @ 65%
Set 4: 5 @ 70%
Set 5: 5 @ 65%)

Overhead Squat (Every 2:00 perform:
Set 1: 5 @ 50% of 1-RM OHS
Set 2: 5 @ 60%
Set 3: 5 @ 65%
Set 4: 5 @ 70%
Set 5: 5 @ 65%)

Romanian Deadlift (RDL) (Every 2:00 perform:
Set 1: 5 @ 50% of 1-RM
Set 2: 5 @ 60%
Set 3: 5 @ 65%
Set 4: 5 @ 70%
Set 5: 5 @ 65%)

Core #10 (Weight)

3 Rounds:

30 Partner Chaos Leg Lowers

8/8 Front Rack Single Arm KB Squats (go heavy)