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!
CrossFit Fixx – CrossFit
Warm-Up
Dynamic warm-up | 8:00
1 set:
10 alternating Spiderman stretches
10 inch worms
10 air squats
1 set:
10 squat therapy reps (against the wall)
10 hand-release push-ups
10 alternating Scorpion stretches
1 set:
3-5 wall walks (partial range of motion)
10 squat therapy reps (against the wall)
3 wall walks (full range of motion
Skill Work – Pre-workout (4 Rounds for weight)
4 sets for load:
3 overhead squats
– Build to your heaviest set.
230509 (Time)
– RX –
For time:
10-8-6-4-2:
Squat snatches (115/165 lb)
– Perform 3 wall walks after each set.
– INTERMEDIATE –
For time:
10-8-6-4-2:
Squat snatches (75/115 lb)
– Perform 3 wall walks after each set.
– BEGINNER –
For time:
10-8-6-4-2:
Hang squat snatches (35/45 lb)
– Perform 2 partial range of motion wall walks after each set.
Stretching (Checkmark)
Accumulate:
1:00 banded shoulder stretch/side
1:00 reach, roll, and lift