CrossFit Fixx – CrossFit 45
Warm-up
Warm-up (No Measure)
3 ROUNDS
5 DBL DB Suitcase or Sumo Deadlifts
:30 Hollow Hold
5/5 Single Arm Strict Press*
5 Scap Push-Ups + :30 Plank Hold
5 Body Weight Good Mornings**
:30 Quad Heel Taps
Workout
“FROSTY THE SWOLEMAN” (AMRAP – Rounds and Reps)
AMRAP x 18 MINUTES*
100m DB Suitcase Walk (50/35)|(35/20)
10 DB S2OH
40 Russian Twists
10 DB Bent Over Rows
10 DB Deficit Push-Ups
40 Russian Twists
*Every 1:30, not including 0:00, complete 5 DB Hang Power Cleans.
(Score is Rounds + Reps)
Optional Finisher
Metcon (No Measure)
3 SETS
:30 Hollow Hold
1:00 Plank
:30 Hollow Hold
1:00 Quad Heel Taps
(No Measure)
