CrossFit – Tue, Sep 19

Brice Helms
• September 19, 2023
•
0 minute read

CrossFit Fixx – CrossFit

Warm-Up

Warm-Up (No Measure)

2-3 ROUNDS

6 Alt. Groiners

6/6 Russian Step Up

8/8 DB Half Kneeling Arnold Press

8 Alt. DB Goblet Cossack Squats

10/10 Banded Split Stance Pallof Press

Workout

AMRAP x 20 MINUTES (AMRAP – Rounds and Reps)

20 Wall Ball (20/14)

15 Up-Downs

Box Jumps*

*Box Height + Reps Change Each Round…

RND 1= 20 Reps (20)

RND 2= 15 Reps (24/20)

RND 3= 10 Reps (30/24)

RND 4= 20 Reps (20)

And so on…

(Score is Rounds + Reps)

KG WB: (9/6)

Finisher

3 SETS* (No Measure)

7 Bottom to Half Empty BB Curls

7 Top to Half Empty BB Curls

7 Full Empty BB Curls

*Complete each set w/ a different grip.

Grip Options:

Pronated

Supinated

Wide/ Narrow

Mixed

Reverse

-Rest As Needed b/t Sets-

(No Measure)

CrossFit – Thu, Sep 21

09-21-2023 7:00 am

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 SETS 30 Single Unders 10 KB Deadlifts → 10 RKB Swings* 10 Alt.

CrossFit – Wed, Sep 20

09-20-2023 7:00 am

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) ON AN 8:00 RUNNING CLOCK.. 2 ROUNDS 10 Strict Press 10 Tuck-Ups / V-Ups

CrossFit – Mon, Sep 18

09-18-2023 7:00 am

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 3 ROUNDS :45 Cardio (increase speed each round) 10 Glute Bridge Alt. Marches 5