CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
200m Run
Into…
2 ROUNDS
8 Samson Lunges
8 Bird Dogs
8 Scap Pull-Ups
Into…
2-3 ROUNDS
8 Alt. Medball Lunges + Press
8 Alt. Medball Cossack Squats
8 Medball Sit-Ups
Strength
Back Squat (5-5-5*)
*Start Light and build to Moderate.
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
EMOM x 20 MINUTES
MIN 1&2 – AMRAP of…8 Burpees + 12 Toes to Bar*
MIN 3 – Max Wall Balls (20/14)|(14/10)
MIN 4 – Rest
*Pick up where you left off.
(Score is Total Reps)
KB WB: (9/6)|(6/5)
