CrossFit – Wed, Dec 13

Announcements

Fa la la la Fixx Holiday Party! Friday, December 15th 5pm to 9pm. Bring: 1. a food or beverage to share 2. your family 3. your best gym-gerbread man/woman cookie or house to be entered into a contest! Be ready for fun and games for all!

CrossFit Fixx – CrossFit

View Public Whiteboard

Warm-Up

Warm-Up (No Measure)

1 ROUND

100m Jog

10 PVC Pass Throughs

10 Bird Dogs

10 Scap Pull-Ups

Into…

1 ROUND

100m Jog

10 Snatch Grip BTN Push Press (PVC or BB)

10 Dead Bugs

10 Kip Swings

Into…

1 ROUND

100m Run

10 Hang Muscle Snatch (PVC or BB)

10 Sit-Ups

5 Dynamic Kips

Extended Warm-up

3 SETS (No Measure)

5-7 Power Snatches*

1-3 Gymnastic Pulls**

*Start with an empty bar, and build to slightly past workout weight.

**Gymnastics Options:

Up-Down Pull-Ups

Chest to Bars

Bar Muscle-Ups

(No Measure)

Workout

3 ROUNDS FOR TIME (Time)

20 Power Snatch (75/55)(65/45)

40 Sit-Ups

10 Up-Down Pull-Ups*

*RX+ complete 10 Bar Muscle-Ups for UDPU’s

(Score is Time)

Optional Cool Down

ON A 5:00 RUNNING CLOCK… (No Measure)

Foam Roll Lats

(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