CrossFit Fixx – CrossFit 45
Warm-up
Warm-up (No Measure)
3 ROUNDS (5:00 Cap)
10 Scap Push-Ups
5 Push-Up to Pike
10 Alt. Reverse Lunges
5 Tempo Air Squats w/ Arms Raised*
*Arms straight out in front, focus is keeping them at the same level and not bowing forward.
Strength
Front Squat (1×3)
“NCX BASELINE II”
(Test Flight! Jan 2021 Launch)
I. ON A 12:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Front Squat
(Score is Weight)
Shoulder Press (1×3)
“NCX BASELINE II”
(Test Flight! Jan 2021 Launch)
ON A 12:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Strict Press
(Score is Weight)
Workout
“NCX BASELINE II.II (Test)” (AMRAP – Reps)
“NCX BASELINE II.II”
(Test Flight! Jan 2021 Launch)
II. AMRAP x 3 MINUTES
Max Burpees
(Score is Reps)
