Announcements
New Barbell program begins Tuesday, Nov. 7th taught by coach Cole! Weekly classes will be Tuesdays & Thursdays at 5:30pm and Saturdays at 7:00am. Reserve your spot in the Wodify app!
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
1-2 ROUNDS
5 BW Good Mornings
5/5 Staggered Stance DL
5/5 Ankle Circles
10 Glute Bridge-Ups
Into…
AMRAP x 6 MINUTES
100m Jog
10 Calf Raises + 10 Tib Raises
8 Alt. Deadbugs
6/6 KB Around the Body Rotations*
*Standing in a tall, neutral position, move the KB around the body clockwise and pass from hand to hand for 6 reps; then reverse and go 6 rotations counterclockwise.
Workout
EMOM x 25 MINUTES (AMRAP – Reps)
MIN 1 – 200m Run
MIN 2 – 15 Single Arm Russian KB Swing (R)|(Athlete Choice) + Max Sit-Ups
MIN 3 – 200m Run
MIN 4 – 15 Single Arm Russian KB Swing (L) + Max Sit-Ups
MIN 5 – Rest
(Score is Total Reps of Sit-Ups)
Optional Cool Down
2-3 SETS FOR QUALITY (No Measure)
5/5 Sciatic Nerve Floss
5/5 Single Arm KB Upright Rows
10/10 Single Leg Glute Bridge-Ups
1:00 Child’s Pose
-Rest as Needed b/t Sets-
(No Measure)
