CrossFit – Thu, Mar 2

Announcements

From now until March 4th, we will be accepting donations for dogs in need. We’re teaming up with Bion CrossFit and the Sanctuary Project to help with donations like blankets, dog beds, food, treats, etc.

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

2:00 Cardio Choice

Into…

2 ROUNDS

5/5 Side Lunge or Cossack Squat

10 Slam Ball Deadlifts

10 Slam Ball Strict Press

10 Alt. Plank Shoulder Taps

Into…

2 ROUNDS

10 Alt. Step-Ups

10 Slam Ball Hang to Overhead

5 Knee Push-Ups + 5 Push-Ups

Into…

1:00 Cardio Choice

Workout – Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

400m Run

20 Slam Balls (Athlete Choice)*

8/8 Lateral Box Step-Ups (24/20)

200m Run

10 Hand Release Push-Ups

8 Slam Ball Alt. Box Step-Overs*

*Option to sub Slam Ball for Plate Ground to Overhead and Box Step-Overs with a Plate.

(Score is Rounds + Reps)

Workout – Fitness

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

2:00 Run for Distance

16 Slam Balls (Athlete Choice)*

12 Alt. Box Step-Ups (24/20)

1:00 Run for Distance

10 Push-Ups

8 Slam Ball Alt. Box Step-Ups*

*Option to sub Slam Ball for Plate Ground to Overhead and Box Step-Ups with a Plate.

(Score is Rounds + Reps)

Finisher

FOR QUALITY (No Measure)

2 SETS

5 Slam Ball Jefferson Curls

20 Slam Ball Deadbugs

1:00 Slam Ball Tall Plank Taps

-Rest As Needed b/t Sets-

(No Measure)

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