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CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
8 Scap Push-Ups
8 Scap Pull-Ups
8 Slam Ball Deadlift
8 Slam Ball OH Press
Into…
1 ROUND
8 Alt. Shoulder Taps
8 Ring Rows
8 Slam Ball Ground to OH
4 Inch Worms
Into…
1 Round
10 Hollow Rocks
8 Slam Balls
6 Narrow Grip Push-Ups
2 Strict Pull-Ups
Strength – All
Bench Press (ON A 20:00 RUNNING CLOCK…
Build to a Heavy 3-Rep*)
*Start Moderate and build to Heavy.
(Score is Weight)
Workout – Performance
Metcon (AMRAP – Rounds and Reps)
3 SETS
AMRAP x 4 MINUTES
4 Strict Chin-Ups*
8 Narrow Grip Push-Ups
12 Slam Balls (Athlete Choice)**
*Option to Alternate Rounds of 2 Wall Walks if prepping for the 2023 Open.
**Option to sub light KB Swing
-Rest 1:00 b/t Sets-
(Score is Total Rounds + Reps)
Workout – Fitness
Metcon (AMRAP – Rounds and Reps)
3 SETS
AMRAP x 4 MINUTES
2 Ring Rows or DB Bent Over Row*
4 Narrow Grip Push-Ups
8 Slam Balls (Athlete Choice)**
*Option to Alternate Rounds of 1 Wall Walk if prepping for the 2023 Open.
**Option to sub light KB Swing
-Rest 1:00 b/t Sets-
(Score is Total Rounds + Reps)
