Announcements
Saturday, July 8th – SUMMER SOLSTICE
3-person team competition!
Sign up as an athlete, judge, or volunteer by 6/3 and get a free t-shirt!
CrossFit Fixx – CrossFit
Warm-Up
General Dynamic Warm-up | 3:00
2 rounds:
:30 cardio
:30 straight-leg sit-ups
Med-ball toss warm-up | 5:00
• Athletes partner up in groups of two or three.
• Athletes perform each med ball toss until you tell them to switch.
1 round:
:30 granny toss
:30 bounce pass
:30 chest pass
:30 side toss, right
:30 side toss, left
:30 roll pass
:30 overhead throw
:30 squat + throw
230510
Choose one, either the 5k run or the 10k bike.
5k run or 10k bike (Time)
– RX –
For time:
5k run or row or 10k bike
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
For distance:
On a 20:00 clock:
Run or row or bike
Stretching (Checkmark)
Accumulate:
1:00 lacrosse ball foot roll/foot
Skill Work (No Measure)
Rest, stretch, recover
