CrossFit Fixx – CrossFit
Warm-up
Warm-Up (No Measure)
ON A 9:00 RUNNING CLOCK…
LINE DRILLS
25’ High Knees
25’ Butt Kickers
25’ High Kicks
25’ Lateral Shuffle (L/R)
25’ High Skips
Into….
2-3 ROUNDS (Time Permitting)
200m Run @ Mod Pace
12 DBL DB Seesaw Row
30 Single Unders*
6/6 DB Goblet Split Squat
6 Hand Release Push-Ups
*Option to change to Double Unders on R2 + R3.
Workout
Metcon (Time)
FOR TIME
800m Run
100 Double Unders
30 DB Farmer Lunges (50/35)|(35/20)
15 DB Renegade Rows*
400m Run
75 Double Unders
20 DB Farmer Lunges
10 DB Renegade Rows
200m Run
50 Double Unders
10 DB Farmer Lunges
5 DB Renegade Rows
*1 Rep= Push-Up + Row (R) + Row (L)
(Score is Time)
KG DB: (22.5/15)|(15/10)
Post-Workout Strength
Metcon (No Measure)
3 SETS
15-20 DB Flyes*
15-20 Close Grip DB Floor Press
*Perform on Floor
-Rest As Needed b/t Sets-
(No Measure)
