CrossFit – Fri, Dec 30

Announcements

Holiday Class Hours:

Saturday, 12/24 & 12/31 -CrossFit @8:00am

Monday, 12/26 – 8:30am & 5:00pm Only

Tuesday-Friday, 12/27-12/30 -CrossFit classes at 6:00am, 8:30am, & 5:00pm Only

Regular schedule resumes Monday, January 2nd. Happy Holidays!!

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

1-2 ROUNDS

10 Banded Pull Aparts

10 Banded Chest Flys

10 Banded Upright Rows

5 Burpees

Into…

AMRAP x 4 MINUTES

4 Slamball Good Mornings

4 Slamball Curl to Press

4 Alt. Slamball Lunges

Strength

Bench Press (5-3-1-5-3-1*)

*Start Moderate and build to Heavy. The second 5-3-1 should be heavier than the first.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

5 SETS*

AMRAP x 2 MINUTES*

10 Slam Balls (30/20)|(20/10)

8 Ring Rows

6 Slam Ball Squats**

-Rest :30 b/t Sets-

*Pick up where you left off.

**Slam Ball can be held any way.

(Score is Total Rounds + Reps)

KG SB: (15/10)|(10/5)