CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
100m Jog
Into…
PART 1
1-2 ROUNDS
10 Calf Raises + Tib Raises*
10 Alt. Hip Circles
10 Alt. Bird Dogs
*1 Rep = 1 Calf Raise + Tib Raise (shift back onto the heels, pulling the toes towards the shins)
Into…
PART 2
3 SETS → :15 WORK / :15 REST*
MVMT 1 – High Knees
MVMT 2 – Bodyweight Good Mornings
MVMT 3 – Butt Kickers
MVMT 4 – Med. Ball Front Squats (2nd Round: Med. Ball Push Press; 3rd Round: Med. Ball Thrusters)
*1 SET = MVMT 1 – MVMT 4
Into…
100m Jog
Extended Warm-up
Metcon (No Measure)
EMOM x 8 MINUTES
MIN 1 – 5 TNG Deadlifts*
MIN 2 – 100m Run
*Start Light and build to workout weight. No bar slamming for TNG.
(No Measure)
Workout
Metcon (Time)
EVERY 4:00 x 5 SETS
100m Run
8 Deadlift (225/155)(155/105)
100m Run
24 Wall Balls (20/14)
100m Run
-Rest w/ Time Remaining-
(Score is Slowest Set)
Optional Cool Down
Metcon (No Measure)
EMOM x 9 MINUTES
MIN1 – 5/5 Sciatic Nerve Floss
MIN 2 – 10 Alt. 90-90 Hip Rotations
MIN 3 – 5/5 Groiners w/Twist*
*Deep lunge position and squeeze the glutes to drive the hips towards the floor. Rotate upper body towards the forward leg.
(No Measure)
