Announcements
4-week Nutrition Program begins Aug. 28th!
Go to crossfitfixx.com to register.
We have updated our program specific waivers. Please check your email or sign one electronically on the gym kiosk. Thanks!
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
GENERAL WARM-UP
AMRAP x 6-8 MINUTES
10 Alt. Lunges*
10 Alt. Plank Shoulder Taps
5 Perfect Push-Ups
150m Jog
*At 3:00, change to Alt. Jumping Lunges
Into…
SPECIFIC WARM-UP
2-3 ROUNDS
:10 Bottom of Ring Hold
15 Banded Tricep Extensions
:10 Top of Ring Hold
Skill
EMOM x 5 MINUTES (No Measure)
5-7 Strict Ring Dips
or…
5-7 Box Dips
(No Measure)
Week 7 of 9 Gymnastics Cycle
Workout
3 SETS (AMRAP – Rounds and Reps)
AMRAP x 6 MINUTES
150m Run
12 DBL DB Front Rack Alt. Lunges (50/35)(35/20)
9 Ring Dips
-Rest 1:30 b/t Sets-
*Reset at beginning of AMRAP.
(Score is Lowest Rounds + Reps)
KG DB: (22.5/15)
Optional Cool Down
EMOM x 8 MINUTES (No Measure)
MIN 1 – :45 Barbell or Lacrosse Ball Tricep Smash
MIN 2 – :45 Alt. 90-90 Hip Rotations
(No Measure)
