CrossFit Fixx – CrossFit
Warm-up
Warm-Up (No Measure)
EMOM x 8 MINUTES (:40 ON / :20 OFF)
MIN 1 – Up-Downs
MIN 2 – Step-Overs
MIN 3 – Ring Rows
MIN 4 – Lunges
MIN 5 – Burpees
MIN 6 – Box Jumps
MIN 7 – Jumping Pull-Ups
MIN 8 – Lunge + Lunge + Air Squat
Strength
Front Squat (5-5-5-5*)
*Start Light and build to Moderate. This is a Deload Week.
(Score is Weight)
Week 8 of 9
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
10 Pull-Ups
5 Front Rack Lunge-Lunge-Squat (95/65)|(65/45)*
10 Chest to Bars
5 Burpee Box Crawl Overs**
*1 Rep= Lunge (R) + Lunge (L) + Front Squat.
**Standard height is 30/24, however if higher boxes are available athletes can complete Box Crawl over to a higher box.
(Score is Round + Reps)
KG BB: (42.5/30)|(30/20)
