Wednesday

Brice Helms
• March 16, 2022
•
0 minute read

CrossFit Fixx – CrossFit

Warm-up

Warm-up (No Measure)

CHIPPER STYLE WARM-UP

:30 Row (Arms Only)

10 Air Squats

10 Box Step Ups

:30 Row (Legs Only)

8 Jumping Squats

8 Lateral Step Overs

:45 Row (Half Stroke)

6 Alt. Curtsy Lunges

6 Box Jumps

1:00 Row (Full Stroke)

Workout

Metcon (1 Rounds for calories)

5 SETS

ON A 3:30 RUNNING CLOCK…

16 DB Goblet Step-Ups (35/20)|(20/15)/(24/20)

14 Box Jumps (24/20)

12 Box Jump Overs (24/20)

Max Cal Row in time remaining…

-Rest 1:00 b/t Sets-

(Score is Lowest Cals)

KG DB: (15/10)|(10/7.5)

Optional Finisher

Metcon (No Measure)

3 SETS FOR QUALITY

10-15 Rower Pike-Ups or Tuck-Ups

2:00 Recovery Row (Nasal Breathing Only)

-Rest 1:00 b/t Sets-

(No Measure)

CrossFit – Thu, Sep 21

09-21-2023 7:00 am

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 SETS 30 Single Unders 10 KB Deadlifts → 10 RKB Swings* 10 Alt.

CrossFit – Wed, Sep 20

09-20-2023 7:00 am

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) ON AN 8:00 RUNNING CLOCK.. 2 ROUNDS 10 Strict Press 10 Tuck-Ups / V-Ups

CrossFit – Tue, Sep 19

09-19-2023 7:00 am

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2-3 ROUNDS 6 Alt. Groiners 6/6 Russian Step Up 8/8 DB Half Kneeling Arnold