Announcements
Holiday Class Hours:
Saturday, 12/24 & 12/31 -CrossFit @8:00am
Monday, 12/26 – 8:30am & 5:00pm Only
Tuesday-Friday, 12/27-12/30 -CrossFit classes at 6:00am, 8:30am, & 5:00pm Only
Regular schedule resumes Monday, January 2nd. Happy Holidays!!
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
AMRAP x 4 MINUTES
:30 Bottom of Squat Hold or 10 Air Squats
10 WB Push Press
10 Scap Push-Ups
10 Ankle Rotations (L/R)
INTO…
AMRAP x 4 MINUTES
30’ Bear Crawl
10 BBFront Squat
8 Push-Ups*
*Option to complete from knees.
Strength
Front Squat (5-5-5*)
*Start Light-Mod and build up to Moderate.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
EMOM x 21 MINUTES*
MIN 1&2 – AMRAP of…
7 Wall Balls (20/14)|(14/10)
5 Handstand Push-Ups
3 Front Squats (155/105)|(115/75).
MIN 3 – Rest
*Pick up where you left off.
(Score is Total Rounds + Reps)
KG WB: (9/6)|(6/5)
KG BB: (70/47.5)|(52.5/35)
HSPU Option 1: Pike Push-Up
HSPU Option 2: DB Push Press
