CrossFit – Sun, Feb 26

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

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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)

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