CrossFit – Fri, Dec 23

Announcements

Holiday Class Hours:

Saturday, 12/24 & 12/31 -CrossFit @8:00am

Monday, 12/26 – 8:30am & 5:00pm Only

Tuesday-Friday, 12/27-12/30 -CrossFit classes at 6:00am, 8:30am, & 5:00pm Only

Regular schedule resumes Monday, January 2nd. Happy Holidays!!

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

MOBILITY PREP (4 MIN Max)

8 Alt. Groiners

8 Cat Cows

:30 Wrist Stretch Palms Down

:30 Wrist Stretch Palms Up

5 Slow Bodyweight Jefferson Curls

Into..

AMRAP x 6 MINUTES

:30 Moderate Row

7/7 SA KB Deadlift

7/7 SL Glute Bridge (Option for Weighted)

14 Alt. V-Ups

:30 Dead Hang

Workout

“SON OF A NUTCRACKER” (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES
100m Suitcase Carry (70/53)|(53/35)
200/150m Row*
15 Russian KB Swings

*Row increases 100m after each full round. Round 1 is 200/150, Round 2 is 300/250 and so on…

(Score is Total Rounds + Reps)

KG KB: (32/24)|(24/16)
Note: New Benchmark

Partner Finisher

IN TEAMS OF 2 OR 3… (Distance)

AMRAP x 12 MINUTES

Max Meters Row*

*Alternate Partners as needed to complete the most meters in the time period.

(Score is Total Meters)