Announcements
Independence Day Schedule – Classes at 6:00am & 8:30am Monday, 7/4. Regular schedule the rest of the week!
CrossFit Fixx – CrossFit
Warm-up
Warm-up (No Measure)
1 ROUND
30 Singles Unders
10 Air Squats
10 Strict Press
10 Slow Deadlifts
Into…
2 ROUNDS
15 Double Unders
8 Wall Balls
8 Good Mornings
8 Push Press
8 KB Swings
8 Jumping Pull-Ups
Workout
Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
*Back Extensions: Plate Good Mornings, Empty Barbell Good Mornings, GHD Hip Extensions or GHD Back Extensions are all acceptable.
(Score is Time)
KG KB: (24/16)|(16/12)
KG BB: (20/15)|(15/12)
KG WB: (9/6)|(6/5)
NOTE: Last Seen 10/12/2019
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
2 ROUNDS FOR TIME*
50 Box Jump (24/20)
50 Jumping Pull-ups
50 Kettlebell Swings (53/35)|(35/26)
50 Walking Lunges
50 Knees to Elbow
50 Push Press (45/35)|(35/15)
50 Plate Good Mornings (25/15)|(15/10)**
50 Wall Balls (20/14)|(14/10)
50 Burpees
50 Double Unders
*P1 works while P2 Rests. Split work as needed.
**Plate Good Mornings, Empty Barbell Good Mornings, GHD Hip Extensions or GHD Back Extensions are all acceptable.
(Score is Time)
KG KB: (24/16)|(16/12)
KG BB: (20/15)|(15/12)
KG WB: (9/6)|(6/5)
