CrossFit – Sun, Mar 5

CrossFit Fixx – CrossFit

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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)

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