CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
3 ROUNDS
(:20 ON/:10 OFF)
Cardio
Lunges*
Single DB Hang to Overhead
Up-Downs
*Option to use DB in the Front Rack position
Workout – Performance
Metcon (AMRAP – Reps)
6 SETS FOR MAX REPS
1:00 – Cardio Choice
1:00 – Single DB Front Rack Lunges (Athlete Choice, Mod)
1:00 – Alt. DB Hang Snatch
1:00 – Burpees
1:00 – Rest
(Score is Total Reps)
Workout – Fitness
Metcon (AMRAP – Reps)
6 SETS FOR MAX REPS
1:00 – Cardio Choice
1:00 – Single DB Front Rack Lunges (Athlete Choice, Light)
1:00 – Alt. DB Hang Snatch
1:00 – Burpees
1:00 – Rest
(Score is Total Reps)
Cool Down
FOR RECOVERY (No Measure)
3-4 SETS
:30 Straddle Forward Fold
10/10 Childs Pose Single Arm Lifts*
10 SLOW Alt. 90-90 Hip Rotations
*Option to place arms on foam roller.
(No Measure)
