CrossFit Fixx – CrossFit
Warm-up
Warm-up (No Measure)
8 SETS (:20 ON/:10 OFF)
Cal Bike*
Into…
AMRAP x 4:00
4 Push-Up to Pike
6 DB Strict Press
4/4 Lunge**
20 Russian Twists
*Increasing paces on the Bike ea RD.
**Option for DB Lunges on 2nd RD and beyond.
Workout
Metcon (No Measure)
EMOM x 25 MINUTES
MIN 1 – 20 Alt DB Goblet Lunges (Athlete Choice, Moderate)*
MIN 2 – 7-10 Strict Handstand Push-Ups
MIN 3 – 12/10 Cal Bike
MIN 4 – :50 Plank Hold (Athlete Choice)**
MIN 5 – Rest
*Option to complete Lunges without DB.
**Plank Hold Options…
Elbow Plank
Tall Plank
Side (Star) Plank
Reverse Plank
(No Measure)
Finisher
Metcon (Time)
FOR TIME
20-15-10-15-20
Russian Twists*
Sit-Ups
*1 Rep= R+L.
(Score is Time)
