CrossFit – Tue, Oct 24

Announcements

Halloween Bar Slam is Saturday, Oct.28.

The event kicks off at 8:30am with warm-ups beginning at 7am. The lifts will be the Snatch and Clean and Jerk, and will be in an Olympic meet format.

Come dressed in your Halloween costume, bring a snack for the potluck. Classes will be cancelled for the day and will resume the following week.

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

GENERAL WARM-UP

1:30 Bike (Mod-Light Pace)

1:30 Row (Mod-Light Pace)

Immediately Into…

AMRAP x 4 MINUTES

2 Up-Down (Plate Step-Up Optional)

4 Hollow or Tuck Rocks

6 Air Squats*

*Control the ROM on the Air Squat. Use this simple warm-up as an opportunity to practice your squat. Hold a 10lb Plate in front of you if you struggle with keeping an upright position.

Workout

2 ROUNDS FOR TIME (Time)

1000/800m Row

60 Sit-Ups

40/35 Cal Bike

20 Up-Downs to Plate

500/400m Row

30 Sit-Ups

20/15 Cal Bike

10 Up-Downs to Plate

(Score is Time)

Optional Finisher

2-3 SETS (No Measure)

12-15 Ring Rows

12-15 DB Pullovers

-Rest As Needed b/t Sets-

(No Measure)