CrossFit – Thu, Dec 7

CrossFit Fixx – CrossFit

View Public Whiteboard

Warm-Up

Warm-Up (No Measure)

1 ROUND MOBILITY FLOW

10 Alt. Samson Lunges

10 Alt. Bird Dogs

10 SLOW Alt. Cossack Squats

5 Scap Push-Up to Pike

5 Cat Cows

Into…

GENERAL WARM-UP

2-3 ROUNDS (Time Permitting)

:45 Cardio Choice

10 Push-Ups (Knees or Toes)*

8 KB Deadlifts

6 KB Around the Worlds

4/4 KB Goblet Reverse Lunges

*Complete 7 HR Push-Ups on RND 2-3.

Workout

AMRAP x 21 MINUTES (No Measure)

2:00 Cardio Choice

8/8 KB Suitcase Split Squat (Athlete Choice)

12 Russian KB Swings

2:00 Cardio Choice

8/8 Single Arm KB Floor Press

12 Hand Release Push-Ups

(No Measure)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

10/10 Wrist Nerve Glides*

5/5 Single Leg Prone Leg Lift Stretch**

10 SLOW Alt. Bird Dogs

-Rest as Needed b/t Sets-

*Place an outstretched arm against the wall or post on the rig, with palm against the surface and fingers pointed down. Slowly lower head away from the arm. Hold for :03-:05 then release.

**Lying face down, bend one knee to 90 degrees. Lift thigh off ground while squeezing the glutes. Hold for :03-:05 before lowering.

(No Measure)

POPULAR POSTS

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals. Get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!

By providing your phone number, you agree to receive text messages from CrossFit Fixx