Friday

CrossFit Fixx – CrossFit

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Warm-up

Warm-up (No Measure)

200m Run

2-3 ROUNDS

4 Wall Ball Lungster*

8 Wall Ball Push Press

6/6 SA Ring Rows

200m Run

*Athletes: Lungster with the Wall Ball held in the Front Rack is Lunge + Lunge + Front Squat

Workout

OVERDRAFT (Time)

4 ROUNDS FOR TIME

400m Run

20 Wall Balls (20/14)|(14/10)

2 Rope Climbs

10 DB Lunge (R) + Lunge (L) + Front Squat (50/35)|(35/20)

(Score is Time)

KG DB: (22.5/15)|(15/10)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Legs + Upper Back

3:00 Olympic Wall Squat

(No Measure)

POPULAR POSTS

Rowing – Sat, Dec 9

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

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

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

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