CrossFit – Tue, May 16

Announcements

Saturday, July 8th – SUMMER SOLSTICE

3-person team competition!

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CrossFit Fixx – CrossFit

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Warm-Up

Dynamic warm-up | 11:00

1 round:

10 jumping jacks

10 alternating spiderman + reaches

10 push-ups to downward dog

10 burpees (slow)

10 alternating Samson lunges

10 reverse lunges

10 jumping jacks

10 alternating scorpion stretches

10 air squats

10 burpees (fast)

Skill Work – Pre-workout (Checkmark)

Accumulate:

30 KB Turkish get-ups

– For quality.

230516 (Time)

– RX –

For time:

20-18-16-14-12-10-8-6-4-2:

Alternating single-leg squats

1-2-3-4-5-6-7-8-9-10:

Strict ring dips

– Alternate back and forth between each movement, following the rep scheme: 20 single-leg squats, 1 dip; 18 single-leg squats, 2 dips; etc.

– INTERMEDIATE –

For time:

20-18-16-14-12-10-8-6-4-2:

Alternating single-leg squats to a box

1-2-3-4-5-6-7-8-9-10:

Jump and controlled lower ring dips

– Alternate back and forth between each movement, following rep scheme; so, 20 single-leg squats, 1 dip; 18 single-leg squats, 2 dips; etc.

– BEGINNER –

For time:

10-9-8-7-6-5-4-3-2-1:

High box step-downs

1-2-3-4-5-6-7-8-9-10:

Box dips with feet on floor

– Alternate back and forth between each movement, following rep scheme; so, 10 box step-downs, 1 dip; 9 box step-downs, 2 dips; etc.

Stretching (Checkmark)

Accumulate:

1:00 banded shoulder stretch/side

1:00 couch stretch/side