CrossFit – Tue, Feb 28

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

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Warm-Up

Warm-Up (No Measure)

MOBILITY (4:00 CAP)

1-2 Rounds

8 Alt. Groiners

8 Cat Cows

8 Bootstrappers

8 Jefferson Curls

Into…

EMOM x 6 MINUTES (:45 on / :15 off)

MIN 1 – KB Deadlifts

MIN 2 – Squat Jumps

MIN 3 – Mod Pace Bike

MIN 4 – KB Swings

MIN 5 – Up-Downs

MIN 6 – Hard Pace Bike

Workout – Performance

Metcon (Time)

2 ROUNDS FOR TIME

50/40 Cal Bike

40 KB Swings (53/35)

30 KB Goblet Lunges

20 Burpees

25/20 Cal Bike

20 KB Swings

15 KB Goblet Lunges

10 Burpees

(Score is Time)

KG KB: (24/16)

Workout – Fitness

Metcon (Time)

2 ROUNDS FOR TIME

40/30 Cal Bike

40 KB Swings (35/20)

30 KB Goblet Lunges

15 Burpees

20/15 Cal Bike

20 KB Swings

15 KB Goblet Lunges

5 Burpees

(Score is Time)

KG KB: (16/12)

Optional Finisher

Metcon (No Measure)

3 SETS

10/10 Single Arm Supported KB Bent Over Row

8/8 KB Deficit Push-Up

-Rest As Needed b/t Sets-

(No Measure)

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