Wednesday

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

View Public Whiteboard

Warm-up

Warm-up (No Measure)

1 ROUND (3:00 CAP)

25’ High Knees

25’ Butt Kickers

25’ High Skips

25’ Quick Skips

100m Run

Into…

AMRAP x 5 MINUTES

6 Samson Lunges

6/6 DB Arnold Press

6 Broad Jumps

6 Push-Up to Pike

Workout

Metcon (AMRAP – Reps)

4 SETS

ON A 4:00 RUNNING CLOCK

400m Run

20 Alt. DB Farmers Lunges (50/35)|(35/20)

Max Handstand Push-Ups in Time Remaining…

-No Additional Rest b/t Sets-

(Score is Total Reps)

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

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press

Post Workout Skill

Metcon (No Measure)

3 SETS

50′ Bear Crawl

8-12 Piked Wall or Box Shoulder Taps

:30 Wall Handstand Hold*

*Free Standing HS Hold Optional.

-Rest As Needed b/t Sets-

(No Measure)

POPULAR POSTS

CrossFit – Fri, Sep 29

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Wrist Rocks (Fingers Pointed Forward) 10 Wrist Rocks (Fingers Pointed Backward)

CrossFit – Thu, Sep 28

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) EVERY 3:00 x 3 SETS :30 Bike (Increasing Pace each round) 12 Alt. KB

CrossFit – Wed, Sep 27

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) EMOM x 10 MINUTES (:45 WORK / :15 REST) MIN 1 – Scap Push-ups

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