wod

Saturday

Announcements

NEW CLASS ALERT!
ENDURANCE class begins this Sunday, 2/6 at 7:00am!
YOGA class takes place this Thursday at 6:15pm!

CrossFit Fixx – CrossFit

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Warm-up

Warm-up (No Measure)

2 SETS (9:00 Max Total)

15 Straddle Sit Ups w/ Reach Through*

10 Plank to Pikes

5/5 SL KB RDL

2 SETS

15 Hollow Rocks or Tuck Rocks

5 Scap Push Ups + 5 Band Pull Aparts

10 Glute Bridges

*NOTE: Straddle Sit Up is a dynamic stretch, not meant to be rushed and not meant to be spent too long on each rep. If athletes feel a better stretch with straight legs, swap to straight leg Sit-Ups.

Extended Warm-up

Deadlift (3-Rep )

ON A 10:00 RUNNING CLOCK…

Build to 3-Rep Deadlift Heavier than Workout Weight

(Score is Weight)

Workout

Metcon (1 Rounds for time)

3 SETS*

ON A 6:00 RUNNING CLOCK…

40 Sit-Ups

40 Push-Ups

20 Deadlifts (225/155)|(155/105)

-No Additional Rest b/t Sets-

(Score is Slowest Set)

*Goal is to have at least :30 rest b/t sets

KG BB: (100/70)|(70/47.5)

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