Announcements
Saturday, July 8th – SUMMER SOLSTICE
3-person team competition!
Sign up as an athlete, judge, or volunteer by 6/3 and get a free t-shirt!
CrossFit Fixx – CrossFit
Warm-Up
Dynamic warm-up | 14:00
400m run EASY
1 set:
25 ft down and back:
– Bear crawl (down)
– Samson lunges (back)
– Spiderman twist (see video, down)
– Side lunges
– Crab walk (focus on maintaining high hips)
– Burpee broad jump
200m Run MODERATE
3 rounds for quality
5 Scap pull-ups
10 Plank shoulder taps (R/L) to Down Dog
10 Bootstrappers
200m Run FAST/STRIDE
Angie (Time)
For Time:
100 pullups
100 pushups
100 situps
100 air squats
Angie – Intermediate (Time)
– INTERMEDIATE –
For time:
50 pull-ups
60 push-ups
70 sit-ups
80 squats
Angie – Beginner (Time)
– BEGINNER –
For time:
40 jumping pull-ups
50 hand-elevated push-ups
60 sit-ups
70 squats
– Spend no more than 5:00 on each movement.
Skill Work (No Measure)
Rest, stretch, recover
Stretching (Checkmark)
3 sets:
:45 childs pose
:45 frog stretch
