Announcements
Halloween Bar Slam is Saturday, Oct.28.
The event kicks off at 8:30am with warm-ups beginning at 7am. The lifts will be the Snatch and Clean and Jerk, and will be in an Olympic meet format.
Come dressed in your Halloween costume, bring a snack for the potluck. Classes will be cancelled for the day and will resume the following week.
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
GENERAL WARM-UP
1:30 Bike (Mod-Light Pace)
1:30 Row (Mod-Light Pace)
Immediately Into…
AMRAP x 4 MINUTES
2 Up-Down (Plate Step-Up Optional)
4 Hollow or Tuck Rocks
6 Air Squats*
*Control the ROM on the Air Squat. Use this simple warm-up as an opportunity to practice your squat. Hold a 10lb Plate in front of you if you struggle with keeping an upright position.
Workout
2 ROUNDS FOR TIME (Time)
1000/800m Row
60 Sit-Ups
40/35 Cal Bike
20 Up-Downs to Plate
500/400m Row
30 Sit-Ups
20/15 Cal Bike
10 Up-Downs to Plate
(Score is Time)
Optional Finisher
2-3 SETS (No Measure)
12-15 Ring Rows
12-15 DB Pullovers
-Rest As Needed b/t Sets-
(No Measure)
