CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
AMRAP x 5 MINUTES
100m Run
10 Alt. Box Step-Overs
100m Run
5 Box Jumps w/ Step-Down
Into…
1 ROUND
10 Alt. Plate Around the Worlds
10 Plate Presses
10 Plate Front Raises
10 Scap Push-Ups
10 Burpees
Strength
Bench Press (1.) 5-5-5-5*)
*Start Light and build to Moderate-Heavy.
(Score is Weight)
-Short Rest Into-
Bench Press (2.) 1 Max Rep Set (70% of Heaviest 5)*)
*Athlete will complete as many unbroken reps as possible to get a score. If the bar is reduced or stopped for more than :03 at the top or bottom of the lift the set is over. All athletes MUST use a spotter.
(Score is Reps)
Partner Workout
IN TEAMS OF 2… (AMRAP – Reps)
AMRAP x 16 MINUTES*
400m Run
Max Box Jumps (24/20)
200m Run
Max Alt. Box Step-Overs
*P1 will complete a 400m Run while P2 completes Max Box Jumps. Once P1 is back partners will switch. Once P2 returns P1 will complete a 200m Run while P2 completes Max Step-Overs. Once P1 returns, switch. Continue in this order until time expires.
(Score is Total Reps of Box Jumps and Step-Overs)
Optional Cool Down
2-3 SETS FOR QUALITY (No Measure)
1:00/1:00 Couch Stretch
10/10 Single Leg Glute Bridge-Ups
1:00/1:00 Half Pigeon or Figure 4 Stretch
-Rest as Needed b/t Sets-
(No Measure)
