Announcements
Socks for the Homeless Donation Drive now thru Dec. 31st.
Donation box is on front desk. Thank you!
CrossFit Fixx – CrossFit
Warm-up
Warm-up (No Measure)
3 SETS (7:00 CAP)
8 Behind the Neck Press
:20 Overhead Hold
6 Up-Down Step-Ups
:20 Tall Plank
8 Tuck-Ups
Strength
Metcon (Weight)
EVERY 1:30 x 6 SETS
Build to a Heavy Complex…
1 Snatch Pull
+
1 Power Snatch
+
1 Overhead Squat
*Start Moderate & Build to Heavy.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
1 Power Snatch (Athlete Choice, AHAP)*
2 Burpee Box Jumps (30/24)
4 Handstand Push-Ups
*Option for Full Snatch. Either choice, must be an automatic ‘heavy’ weight, no misses.
(Score is Rounds + Reps)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press