CrossFit Fixx – CrossFit 45
Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
6 Body Weight Good Mornings*
6 Up-Down/Burpee Broad Jumps
6 Cal Bike
6 Alt. Forward Lunges
6 Alt. Reverse Lunges
*Focus on the HINGE pattern with these!
Post-Workout Strength
Metcon (Weight)
3 SETS*
10 DB Hammer Curls
20 DB Hammer Curls
:30 Single DB Gun Hold
*10 Reps should be heavy, drop 50% into the 20 reps, use one of the heavy DB’s for the Gun Hold.
-Rest 2:00 b/t Sets-
(Score is Weight)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
30 Slam Balls (20/10)
25 Walking Lunges
20 Russian KB Swings (70/53)|(53/35)
15/12 Cal Bike
10 Burpees
(Score is Time)