CrossFit Fixx – CrossFit 45
Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
5 Slam Ball Deadlifts
10 Alt. Plank Slam Ball Rolls*
5 Slam Ball Ground to Overhead
20 Slam Ball Russian Twists
*Start in a Plank position with the Slam Ball off to the right side with the arm extended, palm on top of the ball; then roll the ball to the left side and remain in the Plank position.
Post-Workout Strength
Metcon (Weight)
4 SETS
15-20 DBL DB Skull Crushers*
15-20 Empty Bar Reverse Grip Curls
-Rest :30 b/t Sets-
*Complete reps laying on the ground.
(Score is Weight)
Workout
Metcon (3 Rounds for time)
3 SETS
16-12-8
Push Press (75/55)|(55/35)
Slam Balls (30/15)(20/10)
-Rest 1:30 b/t Sets-
(Score is Each Set for Time)
