CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
ON A 8:00 RUNNING CLOCK…
2 ROUNDS
8 Samson Lunges
8 Bootstrappers
8 Cat Cows
8 Bird Dogs
Into…
2-3 ROUNDS (Time Permitting)
6 Wall Ball Front Squats
6 Wall Ball Strict Press
6 Up-Downs
6 Slow Tuck-Ups
Strength
Back Squat (6-6-6 (22X1)*)
*Start Light and build to Moderate.
Remember Reading Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
(Score is Weight)
Workout
Metcon (Time)
5 ROUNDS FOR TIME
20 Wall Balls (20/14)|(14/10)
20 Burpees
(Score is Time)
KG BB: (60/42.5)|(42.5/30)
Optional Cool Down
Metcon (No Measure)
FOR RECOVERY
3:00 Olympic Wall Stretch
1:00/1:00 Couch Stretch
1:00 Butterfly Stretch
(No Measure)
