Thursday

CrossFit Fixx – CrossFit 60

View Public Whiteboard

Warm-up

Warm-up (No Measure)

4 Sets (10:00 CAP)

1:00 Easy Cardio

10 Samson Lunges

5 Inchworm + Push-Up

10 Bird Dogs

5/5 Cossack Squats
Coaches Note — After completion of the Warm-Up, have athletes grab a light DB and KB to go over the movements for the Workout.

Workout

Metcon (No Measure)

4 SETS FOR QUALITY

ON A 5:00 RUNNING CLOCK…

2:00 Cardio of Choice

1:00 DBL KB or DB Front Rack Hold (Athlete Choice, Mod-Heavy)

8/8 Single DB or KB Suitcase Split Squats (Athlete Choice)

Walking Recovery in Time Remaining*…

*Practice nasal breathing during recovery

-No Additional Rest b/t Sets-

(No Measure)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Straddle Pose

2:00 Forward Fold

2:00 Olympic Wall Squat

(No Measure)

POPULAR POSTS

CrossFit – Tue, Dec 5

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 20 Calf Raises 10 Alt. Cossack Squats 10 Glute Bridges 10 Wall

CrossFit – Tue, Dec 5

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 20 Calf Raises 10 Alt. Cossack Squats 10 Glute Bridges 10 Wall

CrossFit – Mon, Dec 4

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 4 x 25’ Side Shuffles 6 Inch Worms 8 Tuck-Ups 10 Hand

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