CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
200m Run
5/5 Hand Over Hand Vertical Ring Row
5/5 Mountain Climber Scap Pull-Ups*
5 Tuck-Ups + 5 V-Ups
5 Slow Sumo Stance Good Mornings
*Hands will be stacked next to each other on the rig just as they were for the Vertical RR.
Into…
1-2 ROUNDS (Time Permitting)
100m Run
7 BB RDL
7 Upright Rows
7 High Hang High Pulls
7 Alt. Elbow Punches
Extended Warm-Up – All
EMOM x 8 MINUTES (No Measure)
MIN 1 – 1-3 Rope Climbs*
MIN 2 – 5 Hang Power Cleans**
*Option for Strict Knees to Chest.
**Start Light and build slightly past workout weight.
(No Measure)
Workout – Performance
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)
200m Run
10 Hang Power Clean (135/95)
1 Rope Climb
(Score is Rounds + Reps)
KG BB: (60/42.5)
Workout – Fitness
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)
200m Run
10 Hang Power Clean (95/65)
3 Strict Knees to Chest
(Score is Rounds + Reps)
KG BB: (42.5/30)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
10 Elevated Calf Raises*
10 Tib Raises
10 Banded Lat Pushdowns
*Pause for :02 in bottom position
(No Measure)
