Sunday

CrossFit Fixx – CrossFit 60

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Warm-up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK…

10 Bootstrappers

10 Inchworms w/ Push-Ups

10 Alt. High Kicks

10 Alt. Samson Lunges

5 Box Step-Ups + 5 Box Jumps

Bike in Time remaining…

Strength

Deadlift (3-3-3)

*Start Moderate-Heavy and Build to Heavy.

(Score is Weight)

Workout

Metcon (4 Rounds for time)

4 SETS*

15/12 Cal Bike

12 Up-Downs

9 Box Jump Overs (24/20)

7 Deadlifts (275/185)|(185/135)

-Rest 1:30 b/t Sets-

*If you plan on doing MURPH tomorrow, lower the load or perform entire workout For Quality.

(Score is Each Set for Time)

KG BB: (125/85)|(85/60)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

14 ROUNDS FOR TIME*

8/6 Cal Bike

4 Up-Downs

4 Box Jump Overs (24/20)

4 Deadlifts (275/185)|(185/135)

*P1 works while P2 rests. Alternate after each full round. Each Partner completes 7 rounds.

(Score is Time)

KG BB: (125/85)|(85/60)

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Why Strength Training Is Important As You Age

People can do daily activities with a minimal amount of cardiovascular fitness, but when they don’t have the strength or the muscle power to do daily activities, that’s when they lose their independence. To build muscle, you need to do strength training!

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