- by Brice Helms
- 1 minute read
CrossFit – Wed, Feb 22
Announcements
Second week of the Open, theme will be Rodeo and food will be BBQ. Saguaros lead the the Javelinas by ONLY 45 points!
If you haven’t received your Open Team shirt, please bring your $20 to Nat or Jaz to pick it up.
From now until March 4th, we will be accepting donations for dogs in need. We’re teaming up with Bion CrossFit and the Sanctuary Project to help with donations like blankets, dog beds, food, treats, etc.
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
1 ROUND
10 Alt. Step-Ups
8/8 Single Arm DB Sumo Deadlifts
6 Push-Up to Pike
8 Tuck-Ups
Into…
1 ROUND
10 Box Jumps
8/8 Single Arm DB Russian Swings
6 Up Downs
4/4 S.A. Ring Rows
Into…
1 ROUND
10 Box Jump Overs
10 Alt. DB Snatches
10 Alt. DB Burpees
10 Strict Knee Raises
Skill – All
Metcon (No Measure)
ON A 10:00 RUNNING CLOCK…
Practice Rope Climbs*
*Specifically focus on J-Hook Clamp & Stomp.
(No Measure)
Workout – Performance
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
2 Rope Climb
4 Box Jump Overs (24/20)
6 Alt. DB Devils Press (50/35)
8 DB Alt. Box Step-Ups*
*Hold DB any way above the waist.
(Score is Rounds + Reps)
KG DB: (22.5/15)
Workout – Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
6 Strict Knees to Chest
4 Box Jump Overs (24/20)
6 Alt. DB Devils Press (35/20)
8 DB Alt. Box Step-Ups*
*Hold DB any way above the waist.
(Score is Rounds + Reps)
KG DB: (15/10)
Optional Finisher
Metcon (AMRAP – Reps)
6 SETS (:20 ON/ :10 OFF)*
MOVT 1 – Sit-Ups
MOVT 2 – Hollow Body Hold
*1 SET = MOVT 1 + MOVT 2.
(Score is Reps)