CrossFit – Tue, Mar 7

Announcements

No Yoga class this Thursday, 3/9. Yoga will be back next week!

FREE Mobility and Mimosas Recovery Clinic at Tucson Sports Recovery THIS Sunday from 10am to 12pm.

Learn how to feel 25% better every day (especially after workouts).

Bring a swimsuit for the cold plunge experience. Ask coach for details!

CrossFit Fixx – CrossFit

View Public Whiteboard

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10 Up-Downs

8 Supinated Band Pull-Aparts

8 Overhead Band Pull-Aparts

8/8 X-Band Pull-Aparts (Sword Pulls)*

*Grab a band vertically w/ both thumbs pointed up. One hand stays at the hip while the other hand pulls up and down. Band should go across the body. On the second round, complete 8/8 Banded Dante Rows.

Into…

2 ROUNDS*

8 Wall Ball Deadlifts

8 Wall Ball Front Squats

8 Wall Ball Push Press

8 Ring Rows

*Second round, adjust to 10 Wall Ball Thrusters + 10 Ring Rows or Jumping Pull-Ups.

Strength – Performance

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – 3-5 Strict Chest to Bar Pull-Ups

MIN 2 – 8/8 Slow Single Arm Dante Rows

MIN 3 – :50 Run, Bike or Row (Easy Pace)

(No Measure)

Strength – Fitness

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – 3-5 Banded Strict Wide Grip Pull-Ups

MIN 2 – 8/8 Slow Single Arm Dante Rows

MIN 3 – :50 Run, Bike or Row (Easy Pace)

(No Measure)

Workout – Performance

Metcon (Time)

FOR TIME*

2 ROUNDS

25 Wall Balls (20/14)

15 Pull-Ups

-Rest 1:00-

3 ROUNDS

15 Wall Balls

7 Pull-Ups

-Rest 1:00-

4 ROUNDS

10 Wall Balls

5 Pull-Ups

*For an extra challenge, all reps in all rounds must be performed unbroken.

(Score is Total Time)

KB WB: (9/6)

Workout – Fitness

Metcon (Time)

FOR TIME

2 ROUNDS

20 Wall Balls (14/10)

10 Pull-Ups

-Rest 1:00-

3 ROUNDS

12 Wall Balls

6 Pull-Ups

-Rest 1:00-

4 ROUNDS

8 Wall Balls

4 Pull-Ups

(Score is Total Time)

KB WB: (6/5)

Optional Finisher

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – 5/5 Single Leg Med. Ball Glute Bridge-Up

MIN 2 – :20/:20 Straight Arm Overhead Extension

MIN 3 – :20/:20 Side Plank Hold*

*Option to lift top leg.

(No Measure)

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