CrossFit – Mon, Nov 21

Announcements

Holiday Schedule Changes:

-Thurs, 11/24 – Beast Before the Feast at 6:30am!!

-Fri, 11/25 – 6:00a & 8:30a classes ONLY

Happy Thanksgiving!

CrossFit Fixx – CrossFit

View Public Whiteboard

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10/10 Ankle Rollouts

8 Bootstrappers

8 Alt. Bird Dogs

Into…

AMRAP x 5 MINUTES

30 Single Unders*

6 Alt. Lunges

6 Push-Up to Pike

6 Alt. Knee Raises

* Switch to Double Unders at halfway

Strength

Bench Press (6-4-2-6-4-2*)

*Start Moderate and build to Heavy. Second wave should be heavier than the first.

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

“TABATA”

8 ROUNDS EACH, :20 ON / :10 OFF

TABATA 1 – Single DB Front Squat (35/20)|(20/15)

TABATA 2 – Knees to Elbow

TABATA 3 – Double Unders

-Rest 1:00 b/t Tabatas-

(Score is Total Reps)

KG BB: (15/10)|(10/7.5)

POPULAR POSTS

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CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Wrist Rocks (Fingers Pointed Forward) 10 Wrist Rocks (Fingers Pointed Backward)

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CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) EVERY 3:00 x 3 SETS :30 Bike (Increasing Pace each round) 12 Alt. KB

CrossFit – Wed, Sep 27

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) EMOM x 10 MINUTES (:45 WORK / :15 REST) MIN 1 – Scap Push-ups

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