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CrossFit Fixx – CrossFit 60
Warm-up
Warm-up (No Measure)
AMRAP x 7 MINUTES
:45 Cal Bike
8/8 Single Ring Supinated Ring Rows
8 Strict Burpees*
16 Bodyweight Lunges
*Strict Burpee = Hands to Floor + Jump Back to Top of Push-Up Pos. + Perfect Push-Up + Jump Feet Up + Stand.
Strength
Metcon (Weight)
EVERY 3:30 x 3 SETS
20 Alt. Incline DB Bench Press*
15 Supinated Ring Rows**
*Alt. DB must stay in a locked out position.
**Athletes have the option to complete Barbell Inverted Rows.
(Score is Weight)
Workout
Metcon (Calories)
EMOM x 5 MINUTES
5 Push-Ups
10 Front Rack Lunges (95/65)|(65/45)
-Rest 1:00-
AMRAP x 3 MINUTES
Max Cal Bike
-Rest 1:00-
EMOM x 5 MINUTES
5 Push-Ups
10 Front Rack Lunges (95/65)|(65/45)
(Score is Cals)
KG BB: (42.5/30)|(30/20)
