CrossFit Fixx – CrossFit
Warm-Up
Metcon (No Measure)
2:00 Bike
MIN 1 – EZ into Mod
MIN 2 – Workout Pace
Then Into…
2 SETS
10 Single DB Press (Hold DB Across Chest)
5/5 DB Overhead Step-Back Lunge*
10 DB Glute Bridge-Ups
5/5 Single Leg V-Ups
*Hold DB on opposite side as leg stepping back.
Workout – Performance
Metcon (AMRAP – Rounds and Reps)
ON A 22:00 RUNNING CLOCK…
150/120 Cal Bike
Immediately Into…
AMRAP in Time Remaining of…
5 C2B Pull-Ups
5/5 DB Suitcase Step-Back Lunges (Athlete Choice, Heavy)*
15 Sit-Ups
*Complete all 5 reps on one leg and then all 5 on the other. DB Held on side of the leg stepping back.
(Score is Total Rounds + Reps)
Workout – Fitness
Metcon (AMRAP – Rounds and Reps)
ON A 22:00 RUNNING CLOCK…
120/100 Cal Bike
Immediately Into…
AMRAP in Time Remaining of…
5 Ring Rows*
5/5 DB Suitcase Step-Back Lunges (Athlete Choice, Heavy)**
15 Sit-Ups
*5 Reps should be very challenging with a deep pull to the chest.
**Complete all 5 reps on one leg and then all 5 on the other. DB Held on side of the leg stepping back.
(Score is Total Rounds + Reps)
Finisher
Metcon (No Measure)
3 SETS
12 Glute Bridge-Ups
15 DB Flyes*
18 DB Slides
*Complete from the Floor or Bench.
-Rest As Needed b/t Sets-
(No Measure)
