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

View Public Whiteboard

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