CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
AMRAP x 4 MINUTES
:30 Cal Bike (EZ PACE)
6 Alt. Samson Lunges
8 Scap Push-ups
10 Shoulder Taps
Into…
AMRAP x 4 MINUTES
:30 Cal Bike (MOD PACE)
5 Scap Pull-Ups or Kip Swings
8 Ring Rows
10 Air Squats
Workout – Performance
Metcon (Time)
EMOM x 24 MINUTES
MIN 1&2 – 25/20 Cal Bike
MIN 3 – 5 Pull-Ups + 10 Push-Ups + 15 Air Squats
MIN 4 – Rest
*Today’s a great day to introduce a friend to this style of training. Adjust the workout as needed to meet their needs and have fun!
(Score is Slowest Bike)
Partner Workout Option – Performance
IN TEAMS OF 2… (AMRAP – Rounds and Reps)
AMRAP x 24 MINUTES**
20 Pull-Ups
40 Push-Ups
50/40 Cal Bike
60 Air Squats
*Today’s a great day to introduce a friend to this style of training. Adjust the workout as needed to meet their needs and have fun!
**Split work as needed. P1 works while P2 Rests.
(Score is Total Rounds + Reps)
Workout – Fitness
Metcon (Calories)
EMOM x 24 MINUTES
MIN 1&2 – 1:30 Cal Bike
MIN 3 – 4 Ring Rows + 6 Push-Ups + 12 Air Squats
MIN 4 – Rest
*Today’s a great day to introduce a friend to this style of training. Adjust the workout as needed to meet their needs and have fun!
(Score is Total Cal Bike)
Partner Workout Option – Fitness
IN TEAMS OF 2… (AMRAP – Rounds and Reps)
AMRAP x 24 MINUTES**
20 Ring Rows
30 Push-Ups
40/30 Cal Bike
50 Air Squats
*Today’s a great day to introduce a friend to this style of training. Adjust the workout as needed to meet their needs and have fun!
**Split work as needed. P1 works while P2 Rests.
(Score is Total Rounds + Reps)
Cool Down
Metcon (No Measure)
2-3 ROUNDS
10 Alt. 90-90 Hip Rotations
:30/:30 Banded Overhead Distraction
1:00 EZ Bike*
*Nasal Breathing Only
(No Measure)
