CrossFit Fixx – CrossFit
Warm-up
Warm-up (No Measure)
1 ROUND (8:00 CAP)
200m Run
10 Alt. Bird Dogs
10 Tuck-Ups
10 Scap Pull-Ups
Into…
2 ROUNDS
200m Run
8 Alt. DB No Push-Up Renegade Row
:30 DB Tuck Hold
8 Up-Downs
8 Kip Swings*
*Option for Kipping Knee Raise in Round 2
Workout
Metcon (AMRAP – Rounds and Reps)
ON A 16:00 RUNNING CLOCK…
800m Run
50 Toes to Bar
Immediately Into…
AMRAP in Remaining Time Of…
20 Alt. DB No Push-Up Renegade Rows (50/35)|(35/20)
15 DB Tuck-Ups
10 Up-Downs Over DBs
(Score is Rounds + Reps)
KG DB: (22.5/15)|(15/10)
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
ON A 20:00 RUNNING CLOCK…
800m Run*
100 Toes to Bar
Immediately Into…
AMRAP in Remaining Time Of…
12 Alt. DB No Push-Up Renegade Rows (50/35)|(35/20)**
6 Up-Downs Over DBs
KG DB: (22.5/15)|(15/10)
*P1 & P2 will run together and then split the Toes to Bar. P1 works while P2 rests.
**P1 completes 1 full round while P2 Hold a Weighted Tuck Hold. Weight can be a DB/ SB/ or KB. Once P1 finished a full round partners switch.
(Score is Rounds + Reps)
KG DB: (22.5/15)|(15/10)
Post-Workout Strength
Metcon (No Measure)
3 SETS
20 DB Shrugs
15 Single DB Pull-Over
20 Bent Over Reverse Flyes
-Rest As Needed b/t Sets-
(No Measure)
