CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
AMRAP x 4 MINUTES
6 Air Squats
4 Sumo Stance Bodyweight Good Mornings
6 Alt. Step-ups
4 Knee/Regular Push-ups
6/4 Cal Row
-Rest 1:00-
AMRAP x 4 MINUTES
6 WB Front Squats OR WB to a Target
4 Sumo Deadlifts Barbell OR KB*
6 Box Jumps Step Down
4 Burpees OR Strict Presses*
6/4 Cal Row
Workout – Performance
Fight Gone Bad (3 Rounds for reps)
3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.
(Score is Total Reps)
KG WB: (9/6)
KG BB: (35/25)
Partner Workout Option – Performance
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
20 Wall Balls (Athlete Choice)
20 Sumo Deadlift High Pull (75/55)
20 Box Jumps (20)
20 Push Press
20/15 Cal Row
*Partners will complete every other movement in order. Ex: P1 does 20 Wall Balls, P2 does 20 Sumo Deadlift High Pulls, P1 does 20 Box Jumps, etc. P1 works while P2 rests.
(Score is Total Rounds + Reps)
KG WB: (9/6)
KG BB: (35/25)
Workout – Fitness
“FIGHT GONE BAD (FITNESS)” (AMRAP – Reps)
3 ROUNDS FOR MAX REPS
1:00 – Wall Balls (14/10)
1:00 – KB Sumo Deadlift (53/35)
1:00 – Box Jumps (20)
1:00 – Burpees
1:00 – Cal Row
1:00 – Rest
(Score is Total Reps)
KG WB: (6/5)
KG KB: (24/16)
Partner Workout Option – Fitness
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
15 Wall Balls (Athlete Choice)
15 KB Sumo Deadlift (53/35)
15 Box Jumps (20)
15 Burpees
15/12 Cal Row
*Partners will complete every other movement in order. Ex: P1 does 15 Wall Balls, P2 does 15 KB Sumo Deadlift, P1 does 15 Box Jumps, etc. P1 works while P2 rests.
(Score is Total Rounds + Reps)
KG WB: (6/5)
KG KB: (24/16)
Finisher
Metcon (No Measure)
3 SETS
15-20 Empty Barbell Reverse Curls
15-20 Empty Barbell Skull Crushers
1:00 Plate Sit-Ups (Light)
-Rest As Needed b/t Sets-
(No Measure)
