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
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)