Announcements
CrossFit Kids & Teens programs starts back up on Monday, 3/27 and runs through 5/22! Sign up is open now!
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
400m Group Run
Then Into…
2 SETS
8 WB Thrusters w/ :01 Pause Overhead
8 WB Alt. Lunges (hold ball at chest height)
8 WB Ground to Overhead
8 Kip Swings*
-100m Jog b/t Sets-
*In the second set, perform Kipping Knee Raise
**Goal of this warm-up is full-body functional movement. In Set 1, move with intention and feel each position. In Set 1, move more fluidly but keep a high quality of movement.
Workout – Performance
“TRIPLE THREAT” (Time)
3 SETS EACH FOR TIME
400m Run
20 Toes to Bar
30 KB Swings (53/35)
40 KB Goblet Alt. Lunges
50 Wall Balls (20/14)
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
KG KB: (24/16)
KG WB: (9/6)
*This is a Mash-Up of the Classic CF workouts Barbara, Helen, & Karen.
Workout – Fitness
“TRIPLE THREAT (FITNESS)” (Time)
3 SETS EACH FOR TIME
400m Run
10 Toes to Something
20 KB Swings (35/26)
30 KB Goblet Alt. Lunges
40 Wall Balls (14/10)
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
KG KB: (16/12)
KG WB: (6/5)
*This is a Mash-Up of the Classic CF workouts Barbara, Helen, & Karen.
Optional Cool Down
Metcon (No Measure)
2 SETS FOR QUALITY
5 Up Dog to Down Dog
:30/:30 Down Dog Hip Opener
5 Cat/Cows
:30/:30 Child’s Pose Side Stretch
-1:00 Slow Nasal Breathing b/t Sets-
(No Measure)
