Saturday

CrossFit Fixx – CrossFit 45

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Warm-up

Warm-up (No Measure)

2 ROUNDS (6 MINUTE CAP)

1:00 Bike

10 Hollow Flutter Kicks

30 Single-Unders

5/5 Single Arm KB Strict Press

Strength

Metcon (No Measure)

3 SETS FOR QUALITY

20 Hanging Flutter Kicks

16 Alt. DBL KB Push Press

7/7 SA KB Floor Press w/ Leg Extension*

-Rest As Needed b/t Sets-

*Athletes start in the Deadbug position. As they press KB overhead, they extend both legs. As the KB lowers the legs return to start position.

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

20/15 Cal Bike

30 Walking Lunges

40 Sit-ups

50 Double Unders

(Score is Rounds + Reps)

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This week, we have some fun partner workouts, an infamous ‘girl” wod, and more skill prep for the upcoming Open. Check out what workouts we have in store for you this week!

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