CrossFit – Wed, May 10

Brice Helms
• May 10, 2023
•
0 minute read

Announcements

Saturday, July 8th – SUMMER SOLSTICE

3-person team competition!

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

Rowing – Sat, Dec 9

12-09-2023 7:00 am

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

CrossFit – Sat, Dec 9

12-09-2023 7:00 am

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 6 Cat Cow 8 Clean Deadlifts 10 Elbow Punches :20 Dead Hang

CrossFit – Fri, Dec 8

12-08-2023 7:00 am

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) GENERAL WARM-UP AMRAP x 6 MINUTES 200/150m Row 20 Jumping Jacks 10 Alt. Lunges