CrossFit Fixx – CrossFit
Warm-up
Warm-up (No Measure)
EMOM x 9 MINUTES (:45 max each)
MIN 1 – :45 Bike (Increase Pace each Round)
MIN 2 – 5/5 Split Squat + Tuck Ups in Remaining Time*
MIN 3 – 10 Banded Pull Aparts + Scap Pull-Ups in Remaining Time
*Round 2 perform 8 Forward Lunges, Round 3 perform 8 Reverse Lunges.
Workout
Metcon (Time)
FOR TIME
60/48 Cal Bike
40 Toes to Bar
60 Alt. Lunges
50/40 Cal Bike
30 Toes to Bar
50 Alt. Lunges
40/30 Cal Bike
20 Toes to Bar
40 Alt. Lunges
(Score is Time)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
FOR TIME
175/140 Cal Bike
150 Toes to Bar
120 Synchro Walking Lunges
*Partition work as Needed. P1 works while P2 Rests except on the Synchro Lunges. Split all other work as needed.
(Score is Time)
Optional Finisher
Metcon (No Measure)
6 SETS (:20 ON/ :10 OFF)*
MOVT 1 – Single DB Hammer Curls
MOVT 2 – Single DB Front Raise
*1 SET = MOVT 1 + MOVT 2.
(No Measure)