CrossFit – Thu, Sep 7

Brice Helms
• September 7, 2023
•
0 minute read

CrossFit Fixx – CrossFit

View Public Whiteboard

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

100m Jog

5 Inch Worms

5/5 SA Supported DB Bent Over Rows

10 Alt. SDB Around the Worlds

10 Glute Bridges

into…

2 ROUNDS

100m Suitcase Carry

5 Up-Downs

5/5 SA Upright Rows

10 SDB Curls

10 Alt. Lunges

Workout

AMRAP x 25 MINUTES (No Measure)

100m DB Suitcase Carry (Athlete Choice, Moderate)*

10/10 Single Arm Supported DB Rows

20 DB Glute Bridge-Ups

100m Run (Easy Pace)

10 Reps of ‘Lunge-Lunge-Up-Down**

20 Single DB Curls

20 Banded Dante Rows or Face Pulls

100m Run (Easy Pace)

*Switch hands as needed.

**1 Rep = Lunge (R) + Lunge (L) + Up-Down.

(No Measure)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

5 Up-Dog to Down Dog

10 Alt. 90-90 Hip Rotations

15 Banded Ws

-Rest as Needed b/t Sets-

(No Measure)

CrossFit – Thu, Sep 21

09-21-2023 7:00 am

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 SETS 30 Single Unders 10 KB Deadlifts → 10 RKB Swings* 10 Alt.

CrossFit – Wed, Sep 20

09-20-2023 7:00 am

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) ON AN 8:00 RUNNING CLOCK.. 2 ROUNDS 10 Strict Press 10 Tuck-Ups / V-Ups

CrossFit – Tue, Sep 19

09-19-2023 7:00 am

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2-3 ROUNDS 6 Alt. Groiners 6/6 Russian Step Up 8/8 DB Half Kneeling Arnold