CrossFit – Sun, Apr 16

Announcements

Calling all athletes,volunteers, and judges!

Our next competition, the”Summer Solstice” is taking place onSaturday, July 8th!!

Register by 6/3 andget a FREE T-shirt! See flyer for details.

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

3 ROUNDS FOR QUALITY

1:00 Cardio Choice (Increase pace each round)*

5/5 Shoulder Circles Forward/ Backward

10 Single DB Upright Row**

10 Single DB Crush Curl**

5/5 Single DB Arnold Press**

*Athletes choice to switch up the cardio piece in each round (run, bike, row, ski, jump, etc)

**Option to add :01 pause at the top of each rep

Workout – All

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – :45 Max Cardio Choice

MIN 2 – 10 Barbell Upright Row + Reverse Curls*

MIN 3 – 25 Banded Tricep Pull-Downs

*1 Rep= 1 Upright Row + 1 Reverse Curl.

(No Measure)

-Rest 1:00 b/t EMOMS-

EMOM x 12 MINUTES

MIN 1 – :45 Max Cardio Choice

MIN 2 – 10 Slow Barbell Curl to Reverse Grip Press

MIN 3 – 25 Banded Pull Aparts

(No Measure)

Optional Finisher

Metcon (No Measure)

2 SETS

1:00 Single DB Alt. Flutter Kicks

-:30 Rest-

1:00 DB Slides

-:30 Rest-

1:00 Tuck-Up + V-Up

-Rest 1:00 b/t Sets-

(No Measure)

POPULAR POSTS

Why Strength Training Is Important As You Age

People can do daily activities with a minimal amount of cardiovascular fitness, but when they don’t have the strength or the muscle power to do daily activities, that’s when they lose their independence. To build muscle, you need to do strength training!

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