CrossFit – Mon, Nov 7

CrossFit Fixx – CrossFit

View Public Whiteboard

Warm-Up

Warm-Up (No Measure)

EMOM x 8 MINUTES*

MIN 1 – :45 Bike

MIN 2 – :45 Cat Cows → :45 Alt. Bird Dogs

MIN 3 – 8/8 Single Arm KB Deadlift → 12 Russian KB Swings

MIN 4 – 6/6 Single Arm Ring Row → 10 Ring Rows

*Perform the second set of movements, as designated by the arrows, in the next 4:00 round.

Workout

Metcon (AMRAP – Rounds and Reps)

3 SETS

AMRAP x 5 MINUTES*

18 Russian KB Swings (70/53)|(53/35)

12 Ring Rows

8/6 Cal Bike

-Rest 1:00 b/t Sets-

*Reset the AMRAP at the start of each set.

(Score is Lowest Rounds and Reps)

KG KB: (32/24)|(24/16)

Finisher

Metcon (No Measure)

2-3 SETS

25 Banded Tricep Push-Downs

25 Banded Lat Push-Downs

25 Kneeling Banded Crunch

-Rest As Needed b/t Sets-

(No Measure)

POPULAR POSTS

Rowing – Sat, Dec 9

Announcements Fa la la la Fixx Holiday Party! Friday, December 15th 5pm to 9pm. Bring: 1. a food or beverage to share 2. your family

CrossFit – Sat, Dec 9

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 6 Cat Cow 8 Clean Deadlifts 10 Elbow Punches :20 Dead Hang

CrossFit – Fri, Dec 8

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) GENERAL WARM-UP AMRAP x 6 MINUTES 200/150m Row 20 Jumping Jacks 10 Alt. Lunges

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