CrossFit – Mon, Oct 30

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

2 ROUNDS

6 Alt. 90-90 Hip Rotations*

6 Scap Push-Ups (on hands or forearms)

6 Alt. Med. Ball Around the Worlds

6/6 Low to Hi Crossbody Banded Pull Aparts

*Air Squats in 2nd round

Into…

2 ROUNDS

6 Alt. Box Step-Ups

6 Push Up to Down Dog

6 Med. Ball Front Squats + 6 Med. Ball Push Press to Target

12 Banded Pull Aparts (palms down)

Into…

1 ROUND (Time Permitting)

12 Box Jumps w/Step Down

12 Wall Balls

Strength

Bench Press (ON A 20:00 RUNNING CLOCK…

Build to a 1-Rep Bench Press)

(Score is Weight)

Week 5 of 5

Strength | Wave-Loading Cycle

Workout

EVERY 3:00 x 3 SETS* (AMRAP – Rounds and Reps)

3-6-9-and so on…

Box Jumps (24/20)

Wall Balls (20/14)(14/10)

-Rest 1:00 b/t Sets-

*Begin at the start of each AMRAP.

(Score is Lowest Rounds + Reps)

KG WB: (9/6)

Optional Cool Down

2-3 SETS (No Measure)

:30/:30 Half Pigeon on Box

15 Glute Bridge-Ups + :30 Glute Bridge Hold

1:00 EZ Cardio

-Rest as Needed b/t Sets-

(No Measure)

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