CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
1:00 Cardio Choice
Into…
2 ROUNDS
10 PVC Pass Through
5 PVC Push Jerk
5/5 DB RDL
10 Shoulder Taps
Into…
1:00 Cardio Choice
Into…
2 ROUNDS
5 PVC Hang Muscle Snatch
5/5 SA Bent Over Row
10 Alt DB Slides
10 Alt. V-Ups
Workout
Metcon (No Measure)
EMOM x 30 MINUTES
MIN 1 – :45 Cardio Choice 1
MIN 2 – 1 Barbell Complex*
MIN 3 – :45 V-Ups
MIN 4 – :45 Cardio Choice 2
MIN 5 – :45 DB RDL + Bent Over Row (Athlete Choice, Moderate)**
MIN 6 – :45 Plank Hold***
*Complex = 1 Snatch Grip Deadlift + 1 High Hang Snatch High Pull + 1 Hang Power Snatch + 1 Power Snatch.
SN-DL + PS are performed from below the knee. Complete with Empty Barbell this is a primer for tomorrow’s lifting.
**1 Rep = Bow to down position in RDL, perform BOR, then stand.
***Ring Plank Hold Optional.
(No Measure)
Optional Cool Down
Metcon (No Measure)
EMOM x 6 MINUTES
MIN 1 – 5 Slow Kang Squats + 10 Alt. 90-90 Hip Rotations
MIN 2 – 10 Alt. Bird Dogs w/:02 Pause
MIN 3 – 10-15 Wide Grip Barbell Curls
(No Measure)
