CrossFit – Tue, Jan 3

CrossFit Fixx – CrossFit

View Public Whiteboard

Warm-Up

Warm-Up (No Measure)

2:00 Bike (Min 1 = EZ / Min 2 = Mod)

Into…

AMRAP x 5 MINUTES

5 PVC Passes

10 PVC Alt. Overhead Lunges

5 Push-Up to Pike

10 Alt. Groiners

*After the Warm-Up, put the barbell in the rack and begin a lat/tricep smash. This will help open the Front Rack and Overhead positions.

Strength – Performance

Overhead Squat (ON A 15:00 RUNNING CLOCK…
Build to a Moderate Set of 5 Reps*)

*Start Light-Moderate and build to Moderate.

Week 1 of 7 (Oly Cycle)

(Score is Weight)

Strength – Fitness

Front Squat (ON A 15:00 RUNNING CLOCK…
Build to a Moderate Set of 5 Reps*)

*Start Light-Moderate and build to Moderate.

Week 1 of 7 (Oly Cycle)

(Score is Weight)

Workout – Performance

Metcon (Time)

EVERY 3:00 FOR 5 SETS…

20/15 Cal Bike

10 Overhead Squats (135/95)

-Rest in Remaining Time-

(Score is Slowest Set)

KG BB: (60/42.5)

Workout – Fitness

Metcon (Time)

EVERY 3:00 FOR 5 SETS…

15/12 Cal Bike

10 Front Squats (135/95)

-Rest in Remaining Time-

(Score is Slowest Set)

KG BB: (60/42.5)

POPULAR POSTS

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals. Get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!

By providing your phone number, you agree to receive text messages from CrossFit Fixx