CrossFit – Sun, Mar 19

Announcements

Tuesday, 3/21 @6:45pm – “Hidden Mechanisms of Injury” w/ Dr. T. Carmine Van Deven, Osteopathic Physician. $10 Fixx members, $20 non-members. Proceeds will go to Youth Own Their Own. See flyer for more details!

CrossFit Kids & Teens programs starts back up on Monday, 3/27 and runs through 5/22! Sign up is open now!

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10 Tib Raises (back against the wall)

8 Alt. Groiner + Hamstring Stretch w/Twist*

6 Burpee Broad Jumps

100m Jog

Into…

2 ROUNDS

10 Alt. DB Deadlift

8/8 SA DB Strict Press → 8/8 SA DB Push Press

6 Alt. DB Hang Muscle Clean

100m Jog

Workout – Performance

Part 1. (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES*

5 DB Devils Clean (50/35)

10 DB Push Press

200m Run

*Use DBL DBs for Part 1.

(Score is Rounds + Reps)

-Rest 3:00 b/t P1 & P2-

Part 2. (Time)

3 ROUNDS FOR TIME*

10 Alt. DB Devils Clean

7/7 Single Arm DB Push Press

200m Run

*Use single DB for Part 2.

(Score is Time)

KG DB: (22.5/15)

Workout – Fitness

Part 1. (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES*

5 DB Devils Clean (35/20)

10 DB Push Press

200m Run

*Use DBL DBs for Part 1.

(Score is Rounds + Reps)

-Rest 3:00 b/t P1 & P2-

Part 2. (Time)

3 ROUNDS FOR TIME*

10 Alt. DB Devils Clean

7/7 Single Arm DB Push Press

200m Run

*Use single DB for Part 2.

(Score is Time)

KG DB: (15/10)

Finisher

FOR QUALITY (No Measure)

30-20-10

Banded Pull-Aparts

Banded Good Mornings

(No Measure)

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