CrossFit Fixx – CrossFit
Warm-up
3 ROUNDS
:40 Bike
20ft Crawl*
8 Up Downs
6 Lunges + 6 Low Box Step Ups
*Round 1: Perform Straight Leg Bear Crawl
Round 2: Perform Quadruped Crawl or Bent Leg Bear Crawl
Round 3: Perform a Walking Groiner, complete groiner on one side, then crawl forward into the next Groiner (Lizard Crawl for an extra challenge)
Extended Warm-up
Metcon (No Measure)
EMOM x 9 MINUTES
MIN 1 – :40 Parallette or Box Shoot Thrus
MIN 2 – 10 Back Rack Alt. Lunges*
MIN 3 – 4 Burpee Box Crawl Overs**
*Start with empty bar and build to or past workout weight.
**Increase box height each round if possible.
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 24 MINUTES
40/30 Cal Bike
30 Sit-Ups
20 Back Rack Alt. Lunges (95/65)|(65/45)
10 Burpee Box Crawl Overs (Athlete Choice)*
*Standard height is 30/24, however if higher boxes are available athletes can complete Box Crawl over to a higher box.
(Score is Rounds + Reps)
KG BB: (42.5/30)|(30/20)
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 28 MINUTES*
50/40 Cal Bike
40 Sit-Ups
30 Back Rack Alt. Lunges (95/65)|(65/45)
20 Burpee Box Crawl Overs (Athlete Choice)**
*P1 works while P2 Rests. Split work as needed.
**Standard height is 30/24, however if higher boxes are available athlete can complete Box Crawl over to higher box.
(Score is Rounds + Reps)
KG BB: (42.5/30)|(30/20)
