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)
EMOM x 8 MINUTES
MIN 1 – 10 Step-Ups + Max Groiners
MIN 2 – 10 Empty Barbell Deadlifts + Max Cat/ Cow
MIN 3 – 10 Scap Push-Up + Max Calf Raise
MIN 4 – 10 Glute Bridge-Ups + Max Hold
Extended Warm-up
Metcon (No Measure)
EMOM x 12 MINUTES
MIN 1 – 3 Deadlifts*
MIN 2 – 4-6 Box Jumps or Step-Ups
MIN 3 – :50 EZ Cardio Choice
*Start Moderate and end at or slightly past workout weight.
(No Measure)
Workout
“21 JUMP STREET” (Time)
10 ROUNDS FOR TIME
3 Deadlifts (275/185)|(185/135)
6 Bar Facing Up-Downs
12 Box Jump Overs (24/20)
(Score is Time)
KG BB: (125/85)|(85/60)
NOTE: New Benchmark.
