CrossFit Fixx – CrossFit
230605 (Distance)
– RX –
Conditioning challenge:
20:00 to establish max meters on a machine of your choice.
– INTERMEDIATE –
Same as RX’d
– BEGINNER –
Same as RX’d
General Warm-up (No Measure)
2:00 row, bike, or SkiErg
1 set:
10 alternating spiderman stretches
5 push-ups to down dog
10 air squats, slow and controlled
5 push-ups to down dog
10 reverse lunges
5 push-ups to down dog
10 single-leg squats or air squats
Stretching (Checkmark)
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves
Work Your Weakness
Strength I (7 Rounds for weight)
For load:
7 sets:
6 alternating back rack lunges
– Increase loading across as many sets as possible.
Skill I (Checkmark)
5 sets:
:30 handstand hold
10 single-leg box jumps/leg
5 wall walks
– Rest 2:00
– Perform single-leg box jumps to a height that you can maintain fluid and consistent reps.
– Scale wall walks to a partial range of motion or 7 inch worms + push-up.
Skill II (Checkmark)
5 sets:
20 hollow rocks
20 seated leg raises
Stamina I (Time)
5 rounds for time:
400/500-m SkiErg
– Rest 2:00 between rounds
– Substitute 400/500-m row.
