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CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
MOBILITY (3:00 CAP)
10 Alt. Groiners + Twist
10 Scap Push-Up to Pike
10 Kang Squats
Into..
TABATA 8 ROUNDS (:20 ON / :10 OFF)
ODD ROUNDS – Jumping Air Squats
EVEN ROUNDS – Quad Heel Taps
Strength – All
Metcon (Weight)
3 SETS
8/8 DB Farmer Split Squats*
16 Weighted Glute Bridge-Up**
*Use Light-Mod weight.
(Option to perform Back Rack light barbell).
**Option to elevate feet. DB placed across hips.
-Rest As Needed b/t Sets-
(Score is Weight on Split Squat)
Workout – All
Metcon (AMRAP – Reps)
EMOM x 15 MINUTES
MIN 1 – :45 Back Rack Lunges (115/75)
MIN 2 – :45 Russian KB Swing (53/35)
MIN 3 – :45 Wall Walks*
*Athlete Option to sub-in Rope Climbs or other higher skill gymnastics movement.
(Score is Total Reps)
KG BB: (52.5/35)
KG KB: (24/16)
