Announcements
Saturday, July 8th – SUMMER SOLSTICE
3-person team competition!
Sign up as an athlete, judge, or volunteer by 6/3 and get a free t-shirt!
CrossFit Fixx – CrossFit
Warm-Up
Dynamic warm-up | 10:00
1 set:
:30 jumping jacks
5 inchworms + 1 push-up/rep
5 DB windmills/arm
1 set:
:30 up-downs
10 single-arm DB deadlifts/arm
10 DB goblet squats
1 set:
:30 burpees
10 strict presses/arm
10 push presses/arm
230511 (AMRAP – Rounds and Reps)
– RX –
AMRAP 12:
4 left-arm DB Turkish get-ups (25/35 lb)
4 right-arm DB Turkish get-ups
16 DB walking lunges
– Use one DB.
– INTERMEDIATE –
AMRAP 12:
4 left-arm DB Turkish get-ups (15/25 lb)
4 right-arm DB Turkish get-ups
16 DB walking lunges
– Use one DB.-
BEGINNER –
AMRAP 12:
4 left-arm DB Turkish get-ups (10/15 lb)
4 right-arm DB Turkish get-ups
16 DB walking lunges
– Use one DB.
Skill Work – Post-workout (Time)
For time:
400-m DB farmers carry (35/50 lb)
– Use two dumbbells.
Stretching (Checkmark)
2 sets:
1:00 foam roll lower back
1:00 foam roll quads