Announcements
4-week Nutrition Program begins Aug. 28th!
Go to crossfitfixx.com to register.
We have updated our program specific waivers. Please check your email or sign one electronically on the gym kiosk. Thanks!
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
10 Alt. Box Step-Ups
8 Up-Downs + 2 Scap Push-Ups*
6 Knee Push-Ups + Down Dog
10 Tuck-Ups
*Complete the sprawl back of the Up-Down, complete 2 Scap Push-Ups, then jump up and stand.
Into…
2-3 ROUNDS (Time Permitting)
6 Slow Push-Ups
6/6 Single DB Suitcase Box Step-Ups*
6 Burpees
6 V-Ups
6 Box Jumps
*Hold DB in opposite hand of foot stepping up. Ex: If stepping up with your right foot, hold DB in left hand.
Partner Workout
IN TEAMS OF 2… (AMRAP – Rounds and Reps)
AMRAP x 28 MINUTES*
50 Hand Release Push-Ups
50 DB Farmer Alt. Box Step-Ups (Athlete Choice)
50 Synchro Burpees**
50 Toes to Bar
50 Box Jumps (24/20)
*P1 works while P2 rests. Split work as needed…except the Burpees. Those are done for 50 reps total, synchro (both athletes perform 50 at the same time).
(Score is Rounds + Reps)
Optional Cool Down
1-2 ROUNDS FOR QUALITY (No Measure)
100m EZ Walk
10 Cat/Cows
10 Alt. Bird Dogs
1:00 Rebound Pose
-Rest as Needed b/t Sets-
(No Measure)
