Announcements
Saturday, July 8th – SUMMER SOLSTICE
3-person team competition!
Sign up as an athlete, judge, or volunteer by 6/3 and get a free t-shirt!
NEW CLASS: 4:30pm CrossFit!! Mon-Fri beginning Tuesday, May 30th.
CrossFit Fixx – CrossFit
General Warm-up (No Measure)
2 sets:
1:00 row OR bike
:30 hollow rocks
1 set:
5 single-arm DB shoulder press/arm (light)
8 DB shoulder presses (light)
5 DB shoulder presses (workout weight)
– Hold the top of every press for :01.
Skill Work (Weight)
Pre-workout:
10:00 to work to a heavy 2-rep-max shoulder press.
Shoulder Press
230530 (Calories)
– RX –
EMOM 10:
7 DB shoulder presses (35/50 lb)
AMRAP calorie row OR bike
– Use two DBs.
– INTERMEDIATE –
EMOM 10:
7 DB shoulder presses (20/35 lb)
AMRAP calorie row OR bike
– Use two DBs.
– BEGINNER –
EMOM 10:
7 DB shoulder presses (10/25 lb)
AMRAP calorie row OR bike
– Use two DBs.
Stretching (Checkmark)
1 set:
:30-:45 figure 4 stretch/side
:30-:45 psoas smash/side
