Announcements

Sign up for the 2023 CrossFit Intramural Open!! Sign up at then front desk!

HELP WANTED! We need judges and volunteers for VDM on Saturday, Feb. 4th. Sign up sheet is on the front desk!

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

1-2 ROUNDS (2:00 CAP)

6 Scap Pull-Ups

6 Scap Push-Ups

6 Bootstrappers

Into…

AMRAP x 4 MINUTES

:30 HARD Row

5 Supine Ring Rows

5 Push-Up to Pike

6 Alt. Lunges

Workout – Performance

Metcon (Time)

2 ROUNDS FOR TIME*

100/80 Cal Row

75 Air Squats

50 Hand Release Push-ups

25 Pull-Ups**

*Wear a 20lb Vest if you have it.

**Option to Perform Strict Pull-Ups

(Score is Time)

Workout – Fitness

Metcon (Time)

2 ROUNDS FOR TIME

80/60 Cal Row

75 Air Squats

50 Push-ups

25 Pull-Ups

(Score is Time)

Optional Cool Down

FOR RECOVERY (No Measure)

2:00 Olympic Wall Sit

2:00 Foam Roll Lats.

1:00/1:00 Pigeon Pose

10 Slow Alt. Scorpions

(No Measure)