Announcements
Tuesday, 3/21 @6:45pm – “Hidden Mechanisms of Injury” w/ Dr. Carmen Van Deven, Osteopathic Physician. $10 Fixx members, $20 non-members. Proceeds will go to Youth Own Their Own. See flyer for more details!
CrossFit Kids & Teens programs starts back up on Monday, 3/27 and runs through 5/22! Sign up is open now!
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
1 ROUND
10/8 Cal Bike
10 Good Mornings
20 Single Unders
10 Ring Rows
Into…
1 ROUND
10/8 Cal Bike
5 Jefferson Curls
10 Single-Single-Doubles
10 Jumping Pull-Up Negatives
Into…
1 ROUND
10/8 Cal Bike
10 Deadlifts
20 Double Unders
5 Scap Pull-Ups + 5 Kip Swings
Extended Warm-Up – Performance
Metcon (No Measure)
3 SETS
1-2 Ring Muscle-Ups
5-7 Deadlifts*
:30 Double or Triple Under Practice
-Rest As Needed b/t Sets-
*Start Light-Moderate and build to workout weight.
(No Measure)
Extended Warm-Up – Fitness
Metcon (No Measure)
3 SETS
3-5 Pull-Ups
5-7 Deadlifts*
:30 Single or Double Under Practice
-Rest As Needed b/t Sets-
*Start Light and build to workout weight.
(No Measure)
Workout – Performance
Metcon (Time)
ON A 22:00 RUNNING CLOCK…*
40 Ring Muscle-Ups
60 Deadlifts (225/155)
80/60 Cal Bike
240 Double Unders
*Partition as needed. Can start and mix movements in any order. Any reps not completed at the end of the 22:00 are added as seconds to the score. Ex: you do not complete 30 reps, your score is 22:30.
(Score is Time)
KG BB: (100/70)
Workout – Fitness
Metcon (Time)
ON A 22:00 RUNNING CLOCK…*
40 Strict Pull-Ups
60 Deadlifts (155/105)
60/40 Cal Bike
360 Single Unders
*Partition as needed. Can start and mix movements in any order. Any reps not completed at the end of the 22:00 are added as seconds to the score. Ex: you do not complete 30 reps, your score is 22:30.
(Score is Time)
KG BB: (70/47.5)
Optional Cool Down
Metcon (No Measure)
AMRAP x 6 MINUTES
5/5 Moose Antlers
5/5 Sciatic Nerve Floss
5 Jefferson Curls (option to hold barbell)
(No Measure)