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CrossFit Fixx – Rebuild

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

100m Run

10 Scap Push-ups

10 Scap Pull-ups

-1:00 Rest-

AMRAP x 4 MINUTES

100m Run

10 Wall Ball Strict Press

10 Wall Ball Front Squats

Extended Warm-up

Warm-up (No Measure)

4 SETS FOR QUALITY

5 Pull-Ups

10 Push-Ups

15 Air Squats

-Rest :30 b/t Sets-

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

800m Run*

500m Row

30 Box Step-Ups (24/20)

25 Slam Balls (20/10)

20 Wall Balls (20/14)|(14/10)

3-5 Wall Walks**

*Athlete can choose to Run 400m then

Walk 400m

**Choose a number that keeps you

moving and proper mechanics

(Score is Rounds + Reps)