CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
EMOM x 8 MINUTES (:40 ON / :20 OFF)
MIN 1 – Arms Only Rowing
MIN 2 – Alt. Samson Lunges
MIN 3 – Legs Only Rowing
MIN 4 – Slinkies*
MIN 5 – Half Slide Rowing
MIN 6 – Up-Downs
MIN 7 – Full Slide Rowing
MIN 8 – Burpees
*Touch your toes and walk your hands out to a Plank, like an inchworm. Once there, jump your feet to your hands and stand up, like an Up-Down.
NCFIT Benchmark Workout – Performance
DEATH ROW (PERFORMANCE) (AMRAP – Rounds)
EMOM x 20 MINUTES
MIN 1 — 20/15 Cal Row
MIN 2 — 15 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less.
(Score is Rounds Completed)
NCFIT Benchmark Workout – Fitness
DEATH ROW (FITNESS) (AMRAP – Rounds)
EMOM x 20 MINUTES
MIN 1 — 15/12 Cal Row
MIN 2 — 12 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less.
(Score is Rounds Completed)
Finisher – All
3 SETS (No Measure)
20 Straight Arm Banded Lat Push-Downs
20 Alt. Banded Deadbugs
-Rest As Needed b/t Sets-
(No Measure)
