Announcements
Welcome Coach Nathalie and Coach Ben to CrossFit Fixx!
Please say “Hi” when you see them!
CrossFit Fixx – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
12 Alt. Reverse Lunges
8 Goblet Slam Ball Good Mornings
8 Below the Knee Deadlifts
5/5 Single Arm Ring Row
Into…
1-2 ROUNDS (Time Permitting)
5/5 Slow Split Squats
4 Slam Ball G2OH + 4 Slam Balls (Fast Hip Open/ Close)
8 Mid-Shin Deadlifts
10 Single Ring Ring Row
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
10 Deadlifts (225/155)|(155/105)
15 Slam Balls (30/20)|(20/10)
20 Ring Rows
(Score is Rounds + Reps)
KG BB: (100/70)|(70/47.5)
KG SB: (15/10)|(10/5)
Finisher
Metcon (No Measure)
2-3 SETS
8/8 Pulsing Lunge*
16 Slam Ball Glute Bridge-Ups
:30 BW Glute Bridge-Up Hold
*Option to hold Slam Ball in Goblet Position. 1 Rep = Step out to Lunge Position + come up to half way and down 2x, then step back.
-Rest As Needed b/t Sets-
(No Measure)