CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
AMRAP x 6 MINUTES
4 Single Ring Ring Rows
6 Up-Downs
8 Alt. Lunges
10 KB Deadlifts
Into…
1-2 ROUNDS (Time Permitting)*
100m KB Suitcase Carry**
10 KB Goblet Alt. Lunges
7 Scap Pull-Ups
5 Kip Swings
*Complete first round w/ WU weight and second round w/ workout weight.
**Switch hands as needed.
Workout
“BEAST OF BURDEN” Partner Workout (Time)
FOR TIME*
600m KB Suitcase Carry (Athlete Choice)
60 KB Goblet Lunges
30 Chest to Bars
400m KB Suitcase Carry
60 KB Goblet Lunges
30 Chest to Bars
200m KB Suitcase Carry
60 KB Goblet Lunges
30 Chest to Bars
*P1 & P2 will both complete the KB Suitcase Carries together. They will switch off the KB as needed. P1 & P2 will split Lunges and C2Bs as needed.
(Score is Time)
Optional Cool Down
2-3 SETS FOR QUALITY (No Measure)
:45 Wrist/Forearm Stretches
5/5 Shoulder Cars against Wall*
*Stand next to wall with palm facing the wall. Keeping the body as still as possible, make a big circle with the shoulder. Move away from the wall if you get stuck. Go back and forward for 5 reps on one side before switching.
-Rest as Needed b/t Sets-
(No Measure)
