- by Brice Helms
- 1 minute read
Sunday
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 8 MINUTES*
5 Inch Worms
5 Behind the Neck Snatch Grip PVC Presses
5 Back Rack PVC Jumping Squats
10 Alt. Cossack Squats (PVC Optional)
5 Muscle Snatch
*Tia Clair Toomey’s Snatch Warm-Up. Barbell Optional after the first round.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 MINUTES
8 Burpees to Target*
8 Waist to Overhead (95/65)|(65/45)
50 Air Squats
-Rest 1:30-
AMRAP x 6 MINUTES
6 Burpees to Target
6 Waist to Overhead
40 Air Squats
-Rest 1:30-
AMRAP x 4 MINUTES
4 Burpees to Target
4 Waist to Overhead
30 Air Squats
*6 Inches above standing reach
(Score is Total Rounds + Reps)
KG BB: (42.5/30)|(30/20)
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 8 MINUTES*
8 Waist to Overhead (95/65)|(65/45)
20 Air Squats
-Rest 1:30-
AMRAP x 6 MINUTES
6 Waist to Overhead
15 Air Squats
-Rest 1:30-
AMRAP x 4 MINUTES
4 Waist to Overhead
10 Air Squats
*Partner 1 Works on the AMRAP while P2 completes 12 Burpees to Target (reps reduce each AMRAP to 10 then 8). Partners may only switch after the Burpees are completed. Partners keep one score for the workout.
**Target is 6 Inches above standing reach
(Score is Total Rounds + Reps)
KG BB: (42.5/30)|(30/20)