- by Brice Helms
- 0 minute read
Friday
Announcements
Independence Day Schedule – Classes at 6:00am & 8:30am Monday, 7/4. Regular schedule the rest of the week!
CrossFit Fixx – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 3 MINUTES
6/4 Cal Bike (Mod)
6 Slow Air Squats
4 Alt. Groiners
Rest 1:00
AMRAP x 3 MINUTES
6/4 Cal Bike (Fast)
6 Kang Squats
4 Push-Ups
Strength
Back Squat (Heavy 1-Rep )
ON A 25:00 RUNNING CLOCK…
Build to a Heavy 1-Rep
Week 9 of 9
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
4 SETS
ON A 2:30 RUNNING CLOCK…
20/15 Cal Bike
Max Reps in the Remaining Time…
ODD ROUNDS: No Push-Up Renegade Rows (50/35)|(35/20)*
EVEN ROUNDS: Push-Ups
-Rest :30 b/t Sets-
*1 Rep = Right Arm + Left Arm.
(Score is Total Reps)
KG DB: (22.5/15)|(15/10)