CrossFit – Fri, Mar 10

Announcements

FREE Mobility and Mimosas Recovery Clinic at Tucson Sports Recovery THIS Sunday from 10am to 12pm.

Learn how to feel 25% better every day (especially after workouts).

Bring a swimsuit for the cold plunge experience. Ask coach for details!

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

AMRAP x 4 MINUTES

4 Alt. 90-90 Hip Rotations

4 Air Squats + 4 Jumping Air Squats

4 Pause Kip Swings*

*:01 Pause in Hollow + :01 Superman

Into…

AMRAP x 4 MINUTES

4 Hang Muscle Cleans

4 Alt. Elbow Punches

4 Empty Barbell Front Squats

Strength – All

Front Squat (6-4-2-2*)

*Start Moderate and build to Moderate-Heavy+ 2-Rep. Bar must come from the floor.

(Score is Weight)

Workout – Performance

“WAVE RUNNER” (Time)

FOR TIME
7-5-3-5-3-1-3-2-1
Front Squats (225/155)
12-8-4-12-8-4-12-8-4
Toes to Bar

(Score is Time)

KB BB: (85/60)
*NOTE: W.O.W. This is our pick for the epic workout of the week!

Workout – Fitness

“WAVE RUNNER (FITNESS)” (Time)

FOR TIME
8-6-4-6-4-2-4-3-2
Front Squats (155/105)
10-10-10-10-10-10-10-10-10
Knees to Chest

(Score is Time)

KB BB: (70/47.5)
*NOTE: W.O.W. This is our pick for the epic workout of the week!

Cool Down

FOR QUALITY (No Measure)

1:00/1:00 Empty Barbell Quad Smash

1:00 Child’s Pose w/Lat Stretch

10 Forearm/Wrist Circles*

*Plant hands on floor with fingers towards or away from body. Make 5 gentle rotations clockwise and 5 counterclockwise.

(No Measure)