CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
5 Push-Up to Pike + 4 Alt. Pike Shoulder Taps*
5/5 Half Kneeling DB Arnold Press
5 Kang Squats
*1 Rep = 1 Push-Up to Pike + 4 Alt. Shoulder Taps
into…
2 ROUNDS
6 Alt. DB Burpees
10 Alt. Step-Up Overs*
10 Alt. DB Hang Muscle Snatch
6 Pike Push-Ups
*Box Jump Overs in 2nd Round
Skill
Metcon (No Measure)
1.) 2 SETS
5 Handstand Push-Up Negatives
or
5 Pike Push-Ups
-Rest As Needed b/t Sets-
(No Measure)
2.) 2 SETS
3 Segmented Handstand Push-Ups*
*Lower – Hips to Wall – Coil Legs – Kick + Press.
or
2×1 Wall Walk + 4 Alt. Shoulder Taps
-Rest As Needed b/t Sets-
(No Measure)
3.) 2 SETS
3-5 Kipping Handstand Push-Ups
or
3 Handstand Push-Up Negatives
or
5 Box Pike Push-Ups
-Rest As Needed b/t Sets-
(No Measure)
Workout
Metcon (Time)
FOR TIME
100 Alt. DB Devils Press (35/20)*
*Every 2:30, including 0:00, complete 3 Handstand Push-ups or Pike Push-Ups + 7 Box Jump Overs (24/20).
(Score is Time)
KG DB: (15/10)
Optional Cool Down
Metcon (No Measure)
2-3 SETS FOR QUALITY
1:00 Foam Roller or Lacrosse Ball/Peanut Smash T-Spine
:30 Box Prayer Stretch
10/10 Supported Lateral Raises*
*Retract the shoulder blade first, then raise laterally, holding for :05 before lowering.
-Rest as Needed b/t Sets-
(No Measure)
