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
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)
