Announcements
From now until March 4th, we will be accepting donations for dogs in need. We’re teaming up with Bion CrossFit and the Sanctuary Project to help with donations like blankets, dog beds, food, treats, etc.
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
30 Single Unders
5 Bootstrappers + 5 Air Squats
10 Slow Shoulder Taps
8 Arm Haulers
6/6 Single Arm DB Press*
*Round 2 Perform DB Push Press
Extended Warm-Up – Performance
Metcon (No Measure)
3 SETS
:30 Wall HS Hold
:30 Double Under Practice
-Into-
1-3 Strict HSPU*
+
3-5 Kipping HSPU
*If able, complete complex unbroken. 1 SET = All Movements.
-Rest As Needed b/t Sets-
(No Measure)
Extended Warm-Up – Fitness
Metcon (No Measure)
3 SETS
:30 Wall HS Hold
:30 Single Under Practice
-Into-
2/2 Single Arm DB Deficit Push-Up*
+
4-6 Slow Hand Release Push-Ups
*1 SET = All Movements.
-Rest As Needed b/t Sets-
(No Measure)
Workout – Performance
Metcon (AMRAP – Rounds and Reps)
2 SETS*
AMRAP x 8 MINUTES
40 Double Unders
8/8 Single Arm DB Push Press (50/35)
10 Handstand Push-Ups
20 Air Squats
4/4 Single Arm DB Push Press
4 Strict Handstand Push-Ups
-Rest 3:00 b/t Sets-
*Restart from the beginning on second AMRAP.
(Score is Lowest Rounds + Reps)
KG DB: (22.5/15)
Workout – Fitness
Metcon (AMRAP – Rounds and Reps)
2 SETS*
AMRAP x 8 MINUTES
60 Single Unders
8/8 Single Arm DB Push Press (35/20)
10 Push-Ups
20 Air Squats
4/4 Single Arm DB Push Press
5 Hand Release Push-Ups
-Rest 3:00 b/t Sets-
*Restart from the beginning on second AMRAP.
(Score is Lowest Rounds + Reps)
KG DB: (15/10)