CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
1 ROUND FOR QUALITY
10 PVC Pass Thrus
10 Slow Arm Haulers
8 Alt. Groiner w/ Thoracic Twist
8 Push-Up to Pike
5 Slow Air Squats + 5 Jumping Air Squats
Into…
AMRAP x 5-6 MINUTES (Time Permitting)
5 WB Thrusters
5 Burpees
10 PVC Overhead Squats
10 Slow Deadbugs
Strength
EMOM x 7 MINUTES* (Weight)
1 Power Snatch
+
2 Hang Squat Snatch**
*Start Light-Moderate and build to Moderate-Heavy.
**Option for Deep Power.
(Score is Weight)
Partner Workout
IN TEAMS OF 2… (Time)
3 ROUNDS FOR TIME*
60 Wall Balls (Athlete Choice)
50 Burpees Over Bar
Hang Snatches (Athlete Choice)**
*P1 works while P2 Rests. Split work as needed.
**Option for Power or Squat.
R1 = 40 Reps @ Light
R2 = 30 Reps @ Light-Mod
R3 = 20 Reps @ Moderate.
(Score is Time)
Optional Cool Down
EMOM x 9 MINUTES (:40 ON/ :20 OFF) (No Measure)
MIN 1 – Supinated Bar Hang*
MIN 2 – Olympic Wall Squat
MIN 3 – Calf + Tib Raises
*Feet on ground.
(No Measure)
