- by Brice Helms
- 0 minute read
Monday
Announcements
Socks for the Homeless Donation Drive now thru Dec. 31st.
Donation box is on front desk. Thank you!
CrossFit Fixx – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 7 MINUTES
100m Run
12 Deadbugs
12 Bird Dogs
35 Single Unders
At the 3:30 Mark Switch too
100m Run
10 Alt. V-Ups
12 Ankle Roll Outs
30 Double Unders
Workout
“RANNIE” (Time)
FOR TIME
50-40-30-20-10*
Double Unders
Sit-ups**
*400m Run After Each Full Round
**GHD Optional
Post-Workout Strength
Metcon (Weight)
3-4 SETS FOR QUALITY
15 DB Glute Bridge Floor Press (Athlete Choice, Heavy)
15 Slow DB Glute Bridge-Up
-Rest 1:00 b/t Sets-
(Score is Weight)