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
Warm-Up
Warm-Up (No Measure)
1-2 ROUNDS
10 Banded Pull Aparts
10 Banded Chest Flys
10 Banded Upright Rows
5 Burpees
Into…
AMRAP x 4 MINUTES
4 Slamball Good Mornings
4 Slamball Curl to Press
4 Alt. Slamball Lunges
Strength
Bench Press (5-3-1-5-3-1*)
*Start Moderate and build to Heavy. The second 5-3-1 should be heavier than the first.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
5 SETS*
AMRAP x 2 MINUTES*
10 Slam Balls (30/20)|(20/10)
8 Ring Rows
6 Slam Ball Squats**
-Rest :30 b/t Sets-
*Pick up where you left off.
**Slam Ball can be held any way.
(Score is Total Rounds + Reps)
KG SB: (15/10)|(10/5)