CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
AMRAP x 5 MINUTES
100m Run
10 Scap Push-Ups
10 Alt. Shoulder Taps
5/5 Single Arm Ring Row
Into…
AMRAP x 5 MINUTES
150m/100m Row
5 Tempo Barbell Strict Press (:03 descent)
10 Scap Pull-Ups
10 Ring Rows
Workout – All
Metcon (AMRAP – Reps)
EMOM x 12 MINUTES
MIN 1 – 200m Run
MIN 2 – :45 Max Rep Strict Pull-Ups*
-Rest 2:00 b/t P1 & P2-
EMOM x 12 MINUTES
MIN 1 – 15/12 Cal Row
MIN 2 – :45 Max Rep Strict Press (65/45)
*Option for Banded Strict Pull-Ups
(Score is Total Reps of Strict Pull-Ups & Strict Press)
KG BB: (30/20)
Optional Cool Down
2-3 SETS FOR QUALITY (No Measure)
5 As + Ts + Ys
10 Alt. Deadbugs
10 Alt. Bird Dogs
-Rest as Needed b/t Sets-
(No Measure)
