CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
:45 Cardio Choice 1 RPE 4/5
5 Inchworms + Down Dog
10 Alt. Cossack Squat
5/5 Shoulder CARs*
10 Alt. Deadbug
Into…
2-3 ROUNDS
:45 Cardio Choice 2 RPE 4/5
10 Single DB Crush Curl
10 Alt. DB Halo
10 Single DB Floor Press
10 Wtd Sit-Ups
*Keeping the arm straight with palm facing in, raise the arm overhead. Once you reach the top, your palm faces out as you bring the arm behind while keeping it in line with your torso circling back to the starting position.
Workout – All
Metcon (No Measure)
AMRAP x 30 MINUTES
40/30 Cal Cardio Choice
30 Sit-Ups
20 Alt. DB Curls (Athlete Choice, Mod)*
20/15 Cal Cardio Choice
15 Sit-Ups
15 DB Floor Press
*Any variety for 20 DB reps (10 each arm) or 10-15 single object curls (ez bar, barbell, etc.)
(No Measure)
Optional Cool Down
2-3 SETS FOR QUALITY (No Measure)
5 As + Ts + Ys* w/LIGHT Weight
10/10 Single Leg Glute Bridge-Ups
1:00 Rebound Pose
*1 Rep = A + T + Y
-Rest as Needed b/t Sets-
(No Measure)
