CrossFit – Mon, Mar 13

Announcements

Tuesday, 3/21 @6:45pm – “Hidden Mechanisms of Injury” w/ Dr. Carmen Van Deven, Osteopathic Physician. $10 Fixx members, $20 non-members. Proceeds will go to Youth Own Their Own. See flyer for more details!

CrossFit Kids & Teens programs starts back up on Monday, 3/27 and runs through 5/22! Sign up is open now!

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

AMRAP x 4 MINUTES

4 Deficit Calf Raises

4 Tib Raises

4 KB RDL

4 Alt. 90/90 Hip rotations

INTO…

AMRAP x 4 MINUTES

100m Run

5 Russian KB Swings

5 KB Goblet Squats

Strength – All

Back Squat (6-4-2-2*)

*Start Moderate-Heavy and build to Heavy 2-Rep.

(Score is Weight)

Workout – Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

400m Run

15 KB Goblet Squats (70/53)

10 Russian KB Swings*

*Option for Full ‘American’ Swings

(Score is Rounds + Reps)

KG KB: (32/24)

Workout – Fitness

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

400m Run

15 KB Goblet Squats (53/35)

10 Russian KB Swings*

*Option for Full ‘American’ Swings

(Score is Rounds + Reps)

KG KB: (24/16)

Cool Down

Metcon (No Measure)

EMOM x 6 MINUTES

MIN 1 – :25/:25 KB Horn Calf Smash

MIN 2 – 12-16 Alt. KB Slides

MIN 3 – 10 Glute Bridge KB Pullover

(No Measure)

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