Announcements
“MURPH” sign-ups are now open! Classes will be held at 5:30am & 7:00am, Monday, 5/30 – Memorial Day! All other classes cancelled for the holiday.
Family and friends are welcome to do the workout! (Must sign a waiver before class)
CrossFit Fixx – CrossFit
Warm-up
Warm-up (No Measure)
EMOM x 4 MINUTES (:45 ON/ :15 OFF)
MIN 1 – Cal Row (EZ-MOD)
MIN 2 – Step-Ups
MIN 3 – 3 Inchworms + 3 Jefferson Curls
MIN 4 – Alt. Staggered Stance Good Mornings
Into…
EMOM x 4 MINS (:45 ON/ :15 OFF)
MIN 1 – Cal Row (MOD-FAST)
MIN 2 – Deadbugs
MIN 3 – Max Box Jumps w/ Step-Down
MIN 4 – Barbell RDL
Strength
Deadlift (1×5 / 1×3 / 1×1+*)
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
*Based off of 90% of Heavy 1-Rep
Week 4 of 9
(Score is Weight)
Workout
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
