Announcements
From now until March 4th, we will be accepting donations for dogs in need. We’re teaming up with Bion CrossFit and the Sanctuary Project to help with donations like blankets, dog beds, food, treats, etc.
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
AMRAP x 5 MINUTES
2-4-6-and so on…
Step-Ups (Athlete Choice)
Burpees or Up-Downs
Ring Rows
Into…
1 ROUND
8 Box Jumps w/ Step-Down
8 Scap Pull-Ups
8 Kip Swings
8 Clean Deadlifts
Strength – Performance
Metcon (Weight)
EMOM x 8 MINUTES
MIN 1 – 1-2 Power Cleans*
MIN 2 – 1-2 Bar Muscle-Ups
*Start moderate and build up to and possibly past workout weight.
(Score is Weight)
Strength – Fitness
Metcon (Weight)
EMOM x 8 MINUTES
MIN 1 – 1-2 Power Cleans*
MIN 2 – 2-3 Pull-Ups
*Start light and build up to and possibly past workout weight.
(Score is Weight)
Workout – Performance
Metcon (Time)
15 ROUNDS FOR TIME
3 Bar Muscle-Ups*
2 Box Jumps (30/24)
1 Power Clean (205/145)
*2 Ring Muscle-Ups Optional.
(Score is Time)
KG BB: (90/65)
Workout – Fitness
Metcon (Time)
12 ROUNDS FOR TIME
6 Pull-Ups*
4 Box Jumps (24/20)
2 Power Clean (155/105)
*4 Chest to Bar Pull-Ups Optional.
(Score is Time)
KG BB: (70/47.5)
Optional Cool Down
Metcon (No Measure)
2-3 SETS
5 Up Dog to Down Dog
:30 Reverse Plank Hold
1:00 Scap/Spinal Lacrosse Ball Smash/Side*
*Place lacrosse ball behind shoulder, b/t scapula and spine. Place arm overhead. Focus on deep breaths.
(No Measure)
