CrossFit Fixx – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS (10:00 CAP)
5 Inch Worms into Cobra Pose*
10 Alt. Dead Bug
10 Alt. Groiners w/ a Twist**
10 Slow Banded Pull Aparts
*Switch to Push-Ups in Round 2 and Up-Downs in Round 3
**Switch to Lunges in Round 2 and Barbell Lunges in Round 3
Workout
Metcon (AMRAP – Reps)
4 SETS FOR MAX REPS*
MIN 1 – Alt. Back Rack Reverse Lunges (95/65)|(65/45)
MIN 2 – Sit-Ups
MIN 3 – Up-Downs
MIN 4 – Rest
*1 SET = MIN 1 to MIN 4.
(Score is Total Reps)
KG BB: (42.5/30)|(30/20)
Post-Workout Strength
Metcon (No Measure)
3 SETS
20 Alt. Landmine Rotations
20 Banded Upright Row
20 Banded Face Pulls
-Rest As Needed b/t Sets-
(No Measure)
