CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
AMRAP x 8 MINUTES*
1:00 EZ Cardio
8/8 Suitcase KB/DB Deadlift
6/6 SA KB/DB Clean
5/5 Single KB/DB Around the World
:30 Single KB/DB Deadbug
*Perform KB movements with a light load.
Workout
Metcon (No Measure)
3 ROUNDS FOR QUALITY
2:00 Cardio Choice
200m KB/DB Suitcase Carry (Athlete Choice, Mod)*
20 Single KB/ DB Curl (Athlete Choice, Mod)
1:00 Cardio Choice
100m Single KB/DB Front Rack Carry**
15 KB/DB Pullovers***
*100m out w/ KB in one hand, 100m back w/ KB in other.
**50m w/ KB on one side, 50m back w/ KB in other.
***Complete on floor or w/ back on Med Ball.
(No Measure)
Optional Cool Down
Metcon (No Measure)
EMOM x 9 MINUTES
MIN 1 – :45 Calf or Foot Smash
MIN 2 – :45 90-90 Hip Rotations
MIN 3 – :45 Rebound Pose
(No Measure)
