CrossFit – Thu, Dec 28

Announcements

No Barbell Club at 5:30pm on Tuesday 12/26 and Thursday 12/28. It will return on Saturday, 12/30.

On Monday, 1/1/2024, Coach Mario created a special New Years “Countdown to 2024” workout to be done at 8:30am and noon. No other classes will be held that day.

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

200m Run

25’ High Kicks

25’ Toe Touches

25’ High Knees

25’ Butt Kickers

25 Side Shuffle

25’ Karaoke

200m Run

Into…

2-3 ROUNDS (Time Permitting)

10 Barbell RDL*

8 SLOW Upright Rows

6 Hang Muscle Cleans

12 Alt. Elbow Punches

6 Bodyweight Lunge+Lunge+Squat

*RND 2-3 complete BB Clean Deadlift.

Strength

Front Squat (ON A 10:00 RUNNING CLOCK…

Build to a Moderate-Heavy 3-Rep Front Squat*)

*Bar must come from the floor.

(Score is Weight)

Workout

3 ROUNDS FOR TIME (Time)

400m Run

25 Sit-Ups

10 Front Squats (135/95)

(Score is Time)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

1:00/1:00 Empty Barbell Quad Smash

10 Cat/Cows

5/5 Moose Antlers

-Rest as Needed b/t Sets-

(No Measure)

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