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

View Public Whiteboard

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)

POPULAR POSTS

Rowing – Sat, Dec 9

Announcements Fa la la la Fixx Holiday Party! Friday, December 15th 5pm to 9pm. Bring: 1. a food or beverage to share 2. your family

CrossFit – Sat, Dec 9

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 6 Cat Cow 8 Clean Deadlifts 10 Elbow Punches :20 Dead Hang

CrossFit – Fri, Dec 8

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) GENERAL WARM-UP AMRAP x 6 MINUTES 200/150m Row 20 Jumping Jacks 10 Alt. Lunges

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