CrossFit Fixx – CrossFit 45
Warm-up
Warm-up (No Measure)
ON A 5:00 RUNNING CLOCK…
250m Row
20 Wall Ball Deadlift
20 Wall Ball Squats
20 Wall Ball Strict Press
10/10 Split Squats
20 Glute Bridges
Strength
Metcon (Weight)
EMOM x 10 MINUTES
MIN 1 – 5/5 Front Rack Reverse Lunges
MIN 2 – :50 Weighted Glute Bridges
(Score is Weight)
Workout
“TRIDENT” (AMRAP – Reps)
AMRAP x 4 MINUTES
MAX Wall Balls (20/14)|(14/10)
-Rest 1:00-
AMRAP x 4 MINUTES
MAX Cal Row
-Rest 1:00-
AMRAP x 4 MINUTES
MAX Wall Balls (20/14)|(14/10)
(Score is Reps)
