CrossFit Fixx – CrossFit 45
Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
100m Run
10 SA KB Staggered Stance BOR (Left Arm)
10 SA KB Swing (Left Arm)
:20 OH KB Hold (Left Arm)
10 V-ups
10 SA KB Staggered Stance BOR (Right Arm)
10 SA KB Swing (Right Arm)
:20 OH KB Hold (Right Arm)
Strength
Metcon (Weight)
3 SETS FOR QUALITY
12 Mixed Grip KB Alt. Lunges
6/6 Single KB Upright Row
1:00 DBL KB FR Hold
-Rest 1:30 b/t Sets-
(Score is Weight)
Workout
Metcon (2 Rounds for time)
2 SETS
800m Run
40 Toes to Bar
-Rest 2:00 b/t Sets-
-Hard Cap 16:00-
(Score is Each Set for Time)
