CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
GENERAL WARM-UP
2 ROUNDS
10 Toe Touch Jumping Jacks
10 Banded Pull-Aparts
10 Lunge and Twists
5 Tempo Ring Rows (30X1)
Into…
SPECIFIC WARM-UP
2 ROUNDS
100m Run
5/5 Lateral Step Ups
20 Crunches
10 Scap Pull-Ups
Skill
Metcon (No Measure)
EMOM x 5 MINUTES
1 Dynamic Kip Swing or Kip Swing
+
1 Pull-Up or 1/2 Pull-Up
+
2 Chest to Bar Pull-Ups or Pull-Up
(No Measure)
Workout
EVERY 6:00 x 3 SETS (AMRAP – Reps)
600m Run
20 Box Step Overs (24/20)
20 Chest to Bars
-Max Sit-Ups w/ Time Remaining-
*Option for Pull-Ups, Jumping Pull-Ups or Ring Rows.
-Rest 2:00 b/t Sets-
(Score is Total Reps of Sit-Ups)
Optional Cool Down
2-3 SETS FOR QUALITY (No Measure)
:30 Prayer Stretch on Box
10 Alt. Wrist Push-Ups*
:30/:30 Half Pigeon Stretch on Box
*In a table top position, start with both hands in fists on the ground. Slowly unroll one hand so back of the hand is on the ground, with palms up. Roll back into a fist and switch sides.
-Rest as Needed b/t Set-
(No Measure)
