CrossFit Fixx – CrossFit 45
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
100m Jog
5 Kip Swings
5 Med. Ball Front Squats
5 Med. Ball Push Press to a target*
*Have athletes toss the ball to a target from the Push Press. However, when they catch the ball, they should only catch the ball in their 2-4″ dip that they do for the Push Press. This is not a full wall ball yet.
Strength
Metcon (Weight)
3 SETS
6/6 Tempo SA DB Bench Press (31X1)
6/6 Tempo SA DB Arnold Press (31X1)
6/6 Tempo SA Supported Bent Over Row (31X1)
-Rest as Needed b/t Sets-
(Score is Weight)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
400m Run
30 Wall Balls (20/14)|(14/10)
20 Pull-Ups
(Score is Time)
