Announcements
Socks for the Homeless Donation Drive now thru Dec. 31st.
Donation box is on front desk. Thank you!
CrossFit Fixx – CrossFit
Warm-up
Warm-up (No Measure)
2 SETS
30 Single Unders
8 Scap Pull-Ups
8 Kip Swings
8 Strict Knee Raises
Into…
3 SETS
30 Single Unders
8 Slam Ball Deadlifts
8 Slam Ball Curl to Press
8 Up-Downs
Workout
Metcon (Time)
FOR TIME
100 Double Unders
Immediately Into…
2-4-6-8-10-12-14-16-18-20
Slam Balls (30/20)|(20/10)
10-9-8-7-6-5-4-3-2-1
Toes to Bar
Immediately Into…
100 Double Unders
(Score is TIme)
SB KG: (15/10)|(10/5)
Finisher
Metcon (AMRAP – Reps)
“TABATA”
6 SETS (20 ON/:10 OFF)
MOVT 1 – Single DB Crush Grip Curl (Athlete Choice)
MOVT 2 – Single DB Bent Over Rows
MOVT 3 – DB Flutter Kicks
L+R= 1 Rep
-No Additional Rest b/t MOVT or Sets-
*1 SET = MOVT 1 + MOVT 2 + MOVT 3.
(Score is Reps)