CrossFit – Fri, May 12

Announcements

Saturday, July 8th – SUMMER SOLSTICE

3-person team competition!

Sign up as an athlete, judge, or volunteer by 6/3 and get a free t-shirt!

CrossFit Fixx – CrossFit

View Public Whiteboard

Warm-Up

Plank tap relay game | 12:00

• Setup a row of 10-15 KBs, DBs, or med balls.

• If you have 5 athletes or fewer, they can move through one after the other; they don’t have to race head to head.

• Each athlete must touch each object twice.

• You can increase the difficulty of the game by increasing the number of times each object must be touched, for example, from 2 touches to 4 touches.

On a 5:00 clock:

Plank tap relays

230512 (Time)

– RX –

3 rounds for time:

50 up-downs

1:00 seated L-sit hold

– Accumulate a total of 1:00 in the L-sit per round.

– INTERMEDIATE –

3 rounds for time:

40 up-downs

1:00 seated L-sit hold (knees bent)

– Accumulate a total of 1:00 in the L-sit per round.

– BEGINNER –

3 rounds for time:

30 up-downs

:30 seated L-sit hold (knees bent)

– Accumulate a total of :30 in the L-sit per round.

Skill Work – Post-workout (Checkmark)

Accumulate :

50 barbell or PVC good mornings

Stretching (Checkmark)

1 set:

:45 lacrosse ball in lat/side

1:00 cobra stretch