CrossFit Fixx – CrossFit 45
Warm-up
Warm-up (No Measure)
ON A 5:00 RUNNING CLOCK…
1 ROUND
10 Alt. Lunges
10 Slow Deadbugs
50m Shuttle Run
Into…
1 ROUND
10 Alt. Step-Ups
10 Tuck-ups
50m Shuttle Run
Into…
1 ROUND
6-8 Box Jumps
10 V-ups
50m Shuttle Run
Strength
Metcon (Weight)
15-12-12-10*
Bent Over Rows
*Superset each set of BOR with 5-7 Barbell Rollouts
(Score is Weight)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
400m Run
30 Box Jumps (24/20)
20 Toes to Bar
-Hard Cap 16:00-
(Score is Time)
