CrossFit Fixx – CrossFit 45
Warm-up
Warm-up (No Measure)
2 ROUNDS
:30 Tuck Hold
5 KB Sumo Deadlifts
5 KB High Pulls
5 Up-Downs
5 Kip Swings*
*In the 2nd round, progress to Knees to Chest or Toes to Bar/Something.
Into … (optional)
1 ROUND (of the Post-Workout Strength)
:30 Hollow Hold
:30 DB/KB Turkish Sit-Ups (R)
:30 DB/KB Tirkish Sit-Ups (L)
1:00 Quad Heel Taps
Post-Workout Strength
Metcon (Weight)
3 SETS
:30 Hollow Body Hold
:30 SA DB Turkish Sit-Up (R)
:30 SA DB Turkish Sit-Up (L)
1:00 Quad Heel Taps
-Rest 1:30 b/t Sets-
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 13 MINUTES
3, 6 , 9, and so on…
Sumo Deadlift High Pull (75/55)|(55/45)
Toes to Bar
Up-Downs
(Score is Rounds + Reps)
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 16 MINUTES*
20 Sumo Deadlift High Pull (75/55)|(55/45)
30 Toes to Bar
40 Up-Downs
*P1 Works While P2 Rests. Alternate as needed.
(Score is Rounds + Reps)
