Announcements
Kids & Teens class start times are changing to 3:45pm beginning August 7th.
Teens M & W 3:45 and Kids Tu & Th 3:45 Recurring class plans are available now!
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
1 ROUND (4:00)
200m Run
8/8 Ankle Rotations
8 Alt. Box Step-Ups
8 Alt. Groiners
8 Air Squats
100m Run
Into…
2-3 ROUNDS (TIME PERMITTING)
10 Alt. Elbow Punches
8 Alt. Front Rack Lunges
6 Up and Overs*
6 Back Squats
6 Box Jumps*
*Push Press the barbell overhead, carefully lower to the back, Push Press from back rack, carefully lower to front rack.
*Increase height each round.
Partner Workout
IN TEAMS OF 2… (Time)
FOR TIME*
2 ROUNDS
400m Run
80 Back Squats (Athlete Choice, Moderate)
80 Box Jumps (24/20)
-Immediately Into-
2 ROUNDS
200m Run
40 Front Rack Alt. Lunges
40 Box Jumps (30/24)
*P1 works while P2 rests. Runs must be completed together, all other work can be split as needed.
(Score is Time)
Optional Cool Down
2-3 SETS FOR QUALITY (No Measure)
10 Alt. 90-90 Hip Rotations
100m EZ Walk
5/5 Half Kneeling Hip Openers
10/10 Single Leg Glute Bridge-Ups
-Rest as Needed b/t Sets-
(No Measure)
