Announcements
New Winter Saturday Schedule begins December 2nd!
8:00am Rowing
9:00am Partner WOD
10:00am Barbell Club
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
PART I) GENERAL WARM-UP (MIN 0-4)
Running Drills…
High Knees
Butt Kicks
Toe/Heel Walk
Quad Stretch to Knee Hug
Straight Leg Kicks
Bear Crawl
Quad Crawl
Into…
PART II) SPECIFIC WARM-UP (MIN 4-10)
AMRAP x 6 MINUTES
100m Run*
8 Alt. Piked Shoulder Tap
:30 Sit-ups
8 Push-up to Pike
:30 Plank Hold (option for side plank / reverse plank)
*Add 50m every round
Workout
AMRAP x 20 MINUTES (No Measure)
200m Run*
25 Sit-Ups
*Increase Run by 200m each round. Ex: RND1= 200m, RND2= 400m, and so on.
(No Measure)
Post-Workout Skill
ON A 10:00 RUNNING CLOCK… (No Measure)
Practice Handstand Skill*
*Handstand Options…
Wall/ Box Handstand Hold
Freestanding Handstand
Handstand Walking
(No Measure)
