CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
AMRAP x 5 MINUTES
5 Wrist Extension Leans*
5 Wrist Flexion Leans**
10 Scap Push-Ups
5/5 Box Step-Ups
:20 Dead Hang
*Palms face down on the floor with elbows extended. Lean in to stretch the wrist/forearm, then ease back.
**Back of the hands on the floor with elbows extended. Lean back to stretch the wrist/forearm, then ease out.
Into…
AMRAP x 5 MINUTES
100m Run
10 Alt. Shoulder Taps
5 Push-Ups
10 Box Jumps
Workout – Performance
Metcon (Time)
FOR TIME*
200m DB Farmer Carry (50/35)
20 Hand Release Push-Ups
200m Run
20 Box Jump Overs (24/20)
400m DB Farmer Carry
40 Hand Release Push-Ups
400m Run
40 Box Jump Overs
*Weight Vest Optional.
(Score is Time)
KG DB: (22.5/15)
Workout – Fitness
Metcon (Time)
FOR TIME
200m DB Farmer Carry (35/20)
20 Push-Ups
200m Run
20 Box Jump Overs (20)
400m DB Farmer Carry
40 Push-Ups
400m Run
40 Box Jump Overs (20)
(Score is Time)
KG DB: (15/10)
Cool Down
Metcon (No Measure)
FOR RECOVERY
8:00 of Yoga Flow…
Suggested Flow:
1:00 Pigeon (R)
1:00 Dragon (R)
1:00 Pigeon (L)
1:00 Dragon (L)
1:00 Frog Stretch
1:00 Child’s Pose
2:00 Rebound
(No Measure)
