Announcements
Saturday, July 8th – SUMMER SOLSTICE
3-person team competition!
Sign up as an athlete, judge, or volunteer by 6/3 and get a free t-shirt!
CrossFit Fixx – CrossFit
Warm-Up
Plank tap relay game | 12:00
• Setup a row of 10-15 KBs, DBs, or med balls.
• If you have 5 athletes or fewer, they can move through one after the other; they don’t have to race head to head.
• Each athlete must touch each object twice.
• You can increase the difficulty of the game by increasing the number of times each object must be touched, for example, from 2 touches to 4 touches.
On a 5:00 clock:
Plank tap relays
230512 (Time)
– RX –
3 rounds for time:
50 up-downs
1:00 seated L-sit hold
– Accumulate a total of 1:00 in the L-sit per round.
– INTERMEDIATE –
3 rounds for time:
40 up-downs
1:00 seated L-sit hold (knees bent)
– Accumulate a total of 1:00 in the L-sit per round.
– BEGINNER –
3 rounds for time:
30 up-downs
:30 seated L-sit hold (knees bent)
– Accumulate a total of :30 in the L-sit per round.
Skill Work – Post-workout (Checkmark)
Accumulate :
50 barbell or PVC good mornings
Stretching (Checkmark)
1 set:
:45 lacrosse ball in lat/side
1:00 cobra stretch
