CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
PARTNER WARM-UP
AMRAP x 6 MINUTES
P1: Bike for Cals
P2: Complete the Following…
10 SB Ground to OH
8 Forward Lunges
6 Push-Ups
*P1 alternates with P2 after P2 completes their movements.
Strength
Bench Press (6-4-2 | 4-3-2*)
*Start Moderate+ and build to Heavy+. The second wave should be heavier than the first.
(Score is Weight)
Week 3 of 5
Strength | Wave-Loading Cycle
Workout
Metcon (AMRAP – Reps)
AMRAP x 6 MINUTES
20/15 Cal Bike
20 Slam Balls (Athlete Choice)
20 Walking Alt. Lunges
-Rest 1:00-
AMRAP x 4 MINUTES
15/12 Cal Bike
15 Slam Balls
-Rest 1:00-
AMRAP x 2 MINUTES
Max Cal Bike
(Score is Total Reps)*
*Each Cal in final AMRAP = 1 Rep.
Optional Cool Down
FOR QUALITY (No Measure)
5:00 Foam Roll Quads
1:00 Slow PVC Pass Thrus
1:00/1:00 Groiner
(No Measure)
