CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
3 ROUNDS
20 Shoulder Taps
10 Up-Downs
10 Alt. Lateral Box Step Overs
6/6 SA Staggered Stance KB Deadlift
Workout – Performance
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
9 Up-Down Box Crawl Overs (Athlete Choice)*
15 Deadlift (135/95)
21 Sit-Ups**
100m Single DB or KB Suitcase Carry (AHAP)***
*Standard height is 30/24, however if higher boxes are available athlete can complete Box Crawl over to higher box.
**GHD Optional
***Switch Arms as Needed
(Score is Rounds + Reps)
KG BB: (60/42.5)
Workout – Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
9 Up-Down Box Crawl Overs (Athlete Choice)*
15 Deadlift (95/65)
21 Sit-Ups
100m Single DB or KB Suitcase Carry (AHAP)**
*Standard height is 30/24, however if higher boxes are available athlete can complete Box Crawl over to higher box.
**Switch Arms as Needed
(Score is Rounds + Reps)
KG BB: (42.5/30)
Post-Workout Strength – All
Metcon (No Measure)
4 SETS
15 Barbell Curls*
10 Tuck-Up + V-Up
-Rest As Needed B/t Sets-
*Option to switch b/t Supinated and Pronated Grip.
(No Measure)
