CrossFit – Sat, Dec 30

Announcements

On Monday, 1/1/2024, Coach Mario created a special New Years “Countdown to 2024” workout to be done at 8:30am and noon. No other classes will be held that day.

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

2 SETS

:30 Row

10 Alt. Samson Lunges

5 Push-Up to Pike

10 Jumping Jack Toe Touches

Into…

2 SETS

:30 Row

10 Alt. Lunges

5 H.R. Push-Ups

10 Up Downs

Strength – All

Bench Press (5×5*)

*Build to Moderate+ and hold the same weight across all 5 sets.

(Score is Weight)

Workout – All

AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

5 Hand Release Push-Ups

10 Alt. Lunges*

15/12 Cal Row

20 Up-Downs

*Option to Hold DB/KB in Goblet Position.

(Score is Rounds + Reps)

Partner Workout Option

IN TEAMS OF 2… (Calories)

AMRAP x 15 MINUTES*

5 Hand Release Push-Ups

10 Alt. Lunges

15 Up-Downs

*P1 completes a full round while P2 completes Max Cal Row. Once P1 has completed a full round, partners will switch.

(Score is Total Cals)

Optional Cool Down

2 SETS FOR QUALITY (No Measure)

100m EZ Walk*

2:00 Foam Roll**

*Nasal only breathing

**Lats / Glutes / Hamstrings

-Rest as Needed b/t Sets-

(No Measure)

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