CrossFit Fixx – CrossFit
230607 (Checkmark)
– RX –
EMOM 16:
Even minutes: 3 rope climbs
Odd minutes: 12 DB reverse lunges (35/50 lb)
– Use 2 DBs for the lunges, held as desired.
– INTERMEDIATE –
EMOM 16:
Even minutes: 1 rope climb
Odd minutes: 12 DB reverse lunges (20/35 lb)
– Use 2 DBs for the lunges, held as desired.
– BEGINNER –
EMOM 16:
Even minutes: 3 pull-to-stands
Odd minutes: 8 DB reverse lunges (10/15 lb or unweighted)
– Use 2 DBs for the lunges, held as desired.
General Warm-up (No Measure)
2 rounds:
200-m run (conversation pace)
10 leg swings/leg (forward and backward)
10 ring rows
2 rounds:
200-m run (a little faster)
10 box step-ups
10 box incline push-ups
2 rounds:
200-m run (a little faster)
10 reverse lunges
10 steps bear crawl
Stretching (Checkmark)
2 sets:
:30 double forearm stretch
1:00 foam roll quads
