CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
1 ROUND MOBILITY FLOW
10 Alt. Samson Lunges
10 Alt. Bird Dogs
10 SLOW Alt. Cossack Squats
5 Scap Push-Up to Pike
5 Cat Cows
Into…
GENERAL WARM-UP
2-3 ROUNDS (Time Permitting)
:45 Cardio Choice
10 Push-Ups (Knees or Toes)*
8 KB Deadlifts
6 KB Around the Worlds
4/4 KB Goblet Reverse Lunges
*Complete 7 HR Push-Ups on RND 2-3.
Workout
AMRAP x 21 MINUTES (No Measure)
2:00 Cardio Choice
8/8 KB Suitcase Split Squat (Athlete Choice)
12 Russian KB Swings
2:00 Cardio Choice
8/8 Single Arm KB Floor Press
12 Hand Release Push-Ups
(No Measure)
Optional Cool Down
2-3 SETS FOR QUALITY (No Measure)
10/10 Wrist Nerve Glides*
5/5 Single Leg Prone Leg Lift Stretch**
10 SLOW Alt. Bird Dogs
-Rest as Needed b/t Sets-
*Place an outstretched arm against the wall or post on the rig, with palm against the surface and fingers pointed down. Slowly lower head away from the arm. Hold for :03-:05 then release.
**Lying face down, bend one knee to 90 degrees. Lift thigh off ground while squeezing the glutes. Hold for :03-:05 before lowering.
(No Measure)
