CrossFit – Wed, May 10


Saturday, July 8th – SUMMER SOLSTICE

3-person team competition!

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CrossFit Fixx – CrossFit

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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


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


Same as Rx’d


For distance:

On a 20:00 clock:

Run or row or bike

Stretching (Checkmark)


1:00 lacrosse ball foot roll/foot

Skill Work (No Measure)

Rest, stretch, recover


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