CrossFit Fixx – CrossFit 45
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
:30 Row
4/4 Single Arm Supinated Ring Row
5 (Deficit Optional) Push-ups
6 Alt. DB Renegade Rows
Strength
Metcon (No Measure)
EVERY 3:00 x 4 SETS
10 Chin-ups or 15 Supinated Ring Rows
15 Straight Arm Banded Lat Pull-Downs
20 Banded Tricep Push-Downs
(No Measure)
Workout
Metcon (AMRAP – Reps)
ON A 3:00 CLOCK…
Max Cal Row
-1:00 Rest-
3 SETS FOR MAX REPS
1:00 – Deficit Push-ups
1:00 – DB Renegade Rows (35/20)|(20/15)*
-1:00 Rest-
ON A 3:00 CLOCK…
Max Cal Row
*1 Rep Renegade Row = 1 Row L + 1 Row R
(Score is Reps)
