Announcements
CrossFit KIDS Intro Class for ages 7-11 begin 8/27!
Saturdays from 9:30-10:15 on 8/27, 9/3, & 9/10.
9-Week Kids program every TU/TH at 4:00 begins 9/13!
Sign-ups are open now.
CrossFit Fixx – CrossFit
Warm-up
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…
1-2 ROUNDS
10/10 Wrist Rolls
8 Alt. 90/90 Hip Stretch
6 Alt. Samson Stretch
4 Plank to Down Dog
Into…
AMRAP IN REMAINDER OF TIME
:30 Bike EZ Pace
8 Alt. Step-Ups
4 Tempo Push-Ups (1111)
4/4 DB Strict Press
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 2 MINUTES*
Max DB Goblet Step-Ups (50/35)|(35/20) | (24/20)
-Rest 1:30-
AMRAP x 4 MINUTES
8 DB Goblet Step-Ups
10/8 Cal Bike
-Rest 1:30-
AMRAP x 6 MINUTES
8 DB Goblet Step-Ups
10/8 Cal Bike
8 Hand Release Push-Up
-Rest 1:30-
AMRAP x 8 MINUTES
8 DB Goblet Step-Ups
10/8 Cal Bike
8 Hand Release Push-Up
5/5 Single Arm DB Push Press
*Start back on the DB Goblet Step-Ups at the beginning of each AMRAP.
(Score is Total Rounds + Reps)
KG DB: (22.5/15)|(15/10)
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 26 MINUTES*
10 DB Goblet Step-Ups (50/35)|(35/20) | (24/20)
12/10 Cal Bike
14 Push-Ups
8/8 Single Arm DB Push Press
*Partner 1 works while Partner 2 rests. Partners will alternate every movement. P1 performs 10 DB Goblet Step-Ups, P2 performs 12/10 Cal Bike, P1 performs 14 Push-Ups , P2 performs 8/8 Single Arm DB Push Press, etc. Only 1 athlete is working at a time.
(Score is Rounds + Reps)
KG DB: (22.5/15)|(15/10)
