Saturday

Announcements

On Monday, 1/1/2024, Coach Mario created a special New Years “Countdown to 2024” workout to be done at 8:30am and noon. No other classes will be held that day.

CrossFit Fixx – Rowing

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Warm-up

Warm-up (No Measure)

EMOM x 10 MINUTES

MIN 1 – 45s Alternating Groiners

MIN 2 – 45s Row

MIN 3 – 45s Arm Haulers OR Moose Antlers

MIN 4 – 45s Row

MIN 5 – 45s Inch Worm Push Ups

Workout

THE 2024 EXPERIENCE (AMRAP – Rounds and Reps)

AMRAP x 24 MINUTES* 24 Box Step-Ups (24/20) 24 Cal Row *Every 3:00 including 3,2,1 go…perform 24 Sit-Ups (Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

200m Nasal Breathing Only Walk

3:00 Flow Between Downward Dog and Seal Pose

(No Measure)

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