CrossFit – Mon, Aug 14

Announcements

4-week Nutrition Program begins Aug. 28th!

Go to crossfitfixx.com to register.

We have updated our program specific waivers. Please check your email or sign one electronically on the gym kiosk. Thanks!

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

GENERAL WARM-UP

AMRAP x 6-8 MINUTES

10 Alt. Lunges*

10 Alt. Plank Shoulder Taps

5 Perfect Push-Ups

150m Jog

*At 3:00, change to Alt. Jumping Lunges

Into…

SPECIFIC WARM-UP

2-3 ROUNDS

:10 Bottom of Ring Hold

15 Banded Tricep Extensions

:10 Top of Ring Hold

Skill

EMOM x 5 MINUTES (No Measure)

5-7 Strict Ring Dips

or…

5-7 Box Dips

(No Measure)

Week 7 of 9 Gymnastics Cycle

Workout

3 SETS (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

150m Run

12 DBL DB Front Rack Alt. Lunges (50/35)(35/20)

9 Ring Dips

-Rest 1:30 b/t Sets-

*Reset at beginning of AMRAP.

(Score is Lowest Rounds + Reps)

KG DB: (22.5/15)

Optional Cool Down

EMOM x 8 MINUTES (No Measure)

MIN 1 – :45 Barbell or Lacrosse Ball Tricep Smash

MIN 2 – :45 Alt. 90-90 Hip Rotations

(No Measure)