CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
:30 Cal Bike (RPE 6)
10 KB Deadlifts
5 Push-Up to Pike
10 Alt. Cat Cows
Into…
2 ROUNDS
:30 Cal Bike (RPE 8)
10 KB High Pulls*
5 Up-Downs
10 Banded Pass Throughs
*Start with KB in both hands at the hip, bend the knees slightly, extend, and pull KB underneath the chin
Strength – All
Bent Over Row (15-12-10-10*
Bent Over Barbell Rows)
*Complete 15-20 Supinated Band Pull-Aparts after each set.
(Score is Weight)
Workout – Performance
4 SETS (Time)
15/12 Cal Bike
20 Burpees
20 KB Sumo DL High Pull (70/53)
15/12 Cal Bike
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
KG KB: (32/24)
Workout – Fitness
4 SETS (Time)
12/10 Cal Bike
15 Burpees
15 KB Sumo DL High Pull (53/35)
12/10 Cal Bike
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
KG KB: (24/16)
Optional Cool Down
8:00 of Yoga Flow… (No Measure)
1:00 Pigeon (R)
1:00 Dragon (R)
1:00 Pigeon (L)
1:00 Dragon (L)
2:00 Frog Stretch
2:00 Rebound
(No Measure)
