CrossFit Fixx – CrossFit 45
Warm-up
Warm-up (No Measure)
WITH A PARTNER …
3 ROUNDS EACH (5 MIN CAP)
P1: :30 Row – Provide one focus each time they’re on the rower*
P2: 6 Up-Downs + 10 Alt. Deadbugs**
*Use the warm-up as a teaching opportunity to dial in row mechanics. Example…
Round 1: Legs + Hips w/slight lean back (arms stay straight)
Round 2: Legs + Hips + Arms + ½ slide forward
Round 3: Full strokes – focus on aggressive kicks but keep the strokes/minute under 27
**For the 3rd round, switch to 5 Burpees + 10 Sit-ups
Post-Workout Strength
Metcon (Weight)
3 SETS
15 Rolling Tricep Extensions
30 Reverse Grip Banded Tricep Pull-Downs
-Rest 1:00 b/t Sets-
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
150/120 Cal Row*
*Every 1:30 complete 15 Sit-Ups.
(Score is Time)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
FOR TIME
300/240 Cal Row*
*P1 rows while P2 completes 2 Rounds of 7 Burpees and 14 Sit-Ups. Once P2 finishes 2 rounds, the partners switch.
(Score is Time)
