CrossFit Fixx – CrossFit 45
Warm-up
Warm-up (No Measure)
4 ROUNDS (5:00 CAP)
12 Alt. Lunges*
10 Ring Rows
8 Deadbugs
:30 Bike (MOD)
*Rounds 3&4: Complete Alt. Lunges w/ empty barbell on back.
Strength
Metcon (Weight)
3 SETS
7/7 Back Rack Forward Lunges*
1:30 Hollow Body Hold
-Rest As Needed b/t Sets-
*Keep weight light-moderate.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
40-30-20-10
Alt. Back Rack Forward Lunges (75/55)|(45/35)
30-25-20-15*
Cal Bike
20-15-10-5
Pull-Ups
*Alt. Calories: 25-20-15-12.
(Score is Time)