CrossFit Fixx – CrossFit 45
Warm-up
Warm-up (No Measure)
3 ROUNDS (6:00 CAP)
:30 Bike (increase pace over the course of 3 rounds)
5-8 Kip Swings on the Rings
:30/:30 Single Arm Front Rack Hold
5-8 Slam Ball Deadlifts
Strength
Metcon (No Measure)
3 SETS FOR QUALITY
20 Alt. Hanging Toes to Ring or Rig
15 Feet Elevated Glute Bridge
1:00 DBL KB Front Rack Hold
-Rest As Needed b/t Sets-
(No Measure)
Workout
Metcon (Time)
FOR TIME
125/100 Cal Bike*
*At the top of each minute athletes will complete 7 Slam Balls (30/20)|(20/10).
(Score is Time)
