CrossFit Fixx – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
8/6 Cal Row
8 Alt. Reverse Lunges
8 Wall Ball Strict Press*
4 Sumo Stance Good Mornings
*At 2:30 complete 8 Wall Ball Push Press
-Into-
1 ROUND
10 Alt. Slow Cossack Squats
8 Groiner + Twist
8 Bootstrap Squats
6 Kang Squats
6 Tempo Air Squats @22X1
Strength
Front Squat (6-6-4*)
*Start Moderate-Heavy and build to Heavy.
(Score is Weight)
Week 4 of 9
Workout
Metcon (AMRAP – Reps)
4 SETS (:40 ON/ :20 OFF)*
MOVT 1 – Wall Balls (20/14)|(14/10)
MOVT 2 – Cal Row
MOVT 3 – Alt. Overhead Wall Ball Lunges
MOVT 4 – Cal Row
*1 SET= MOVT 1-MOVT 4
-No Additional Rest b/t Sets-
(Score is Total Reps)
KG WB: (9/6)|(6/5)