CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
1 ROUND
2:00 EZ Row
5/5 Moose Antlers
10 Alt. Bird Dogs
5/5 Ankle Rotations (Clockwise/ Counter Clockwise)
5/5 Staggered Stance Good Mornings
10 Alt. Samson Lunges
Into…
AMRAP x 5 MINUTES
16 Lateral Hops (Over BB Optional)
8 Up-Downs
6 Tempo Air Squats (22X1)
4/4 Single Leg Glute Bridge-Ups
Strength
Thruster (ON A 10:00 RUNNING CLOCK…
Build to a 3-Rep Moderate Thruster*)
*Use this as a primer for your final MYMC workout!
(Score is Weight)
Workout
“MYMC 23.3” (Time)
3 ROUNDS FOR TIME
300/250m Row
21 Thrusters (95/65)(65/45)*
15 Up-Down Over Bar
*Thrusters reduce each round. R1 = 21 / R2 = 15 / R3 = 9.
(Score is Time)
Optional Cool Down
Metcon (No Measure)
EMOM x 9 MINUTES
MIN 1 – :25/:25 Empty Barbell Shoulder Rotation*
MIN 2 – :25/:25 Empty Barbell Quad Smash
MIN 3 – 5-10 Rower Pike Ups
*Place end of barbell on anterior deltoid. Anchor elbow down out to the side and slowly move hand/forearm forward & back.
(No Measure)
