Sunday

CrossFit Fixx – CrossFit

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Warm-up

Warm-up (No Measure)

3 SETS FOR QUALITY (ON A 6:00 RUNNING CLOCK)

5 I.Y.T.’s*

10 Tuck-Ups or V-Ups (Feet may not touch the floor)

20 Mountain Climbers**

*Use a pair of light change plates or DBs.

** L + R = 1 Rep
COACH NOTE — From here, move into teaching the TTB and progressing through a DB Push Press timing drill.

Workout

Metcon (Time)

10 ROUNDS FOR TIME

8 DB Push Press (50/35)|(35/20)

8 Toes to Bar

200m Run

(Score is Time)

KG DB: (22.5/15)|(15/10)

Cool Down

Metcon (No Measure)

FOR RECOVERY

1:30 Plantar Smash (R)

1:30 Plantar Smash (L)

1:30 Banded Shoulder Distraction (R)

1:30 Banded Shoulder Distraction (L)

(No Measure)

POPULAR POSTS

Rowing – Sat, Dec 9

Announcements Fa la la la Fixx Holiday Party! Friday, December 15th 5pm to 9pm. Bring: 1. a food or beverage to share 2. your family

CrossFit – Sat, Dec 9

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 6 Cat Cow 8 Clean Deadlifts 10 Elbow Punches :20 Dead Hang

CrossFit – Fri, Dec 8

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) GENERAL WARM-UP AMRAP x 6 MINUTES 200/150m Row 20 Jumping Jacks 10 Alt. Lunges

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