CrossFit Fixx – CrossFit 45
Warm-up
Warm-up (No Measure)
Let’s kick the warm-up off with a class fun run. We have provided two different options depending if you are still in a socially distanced environment.
Option A) 400m Caterpillar Run
Have your class line up in a single file line. The person at the front will set the pace. The last person will then sprint to the front of the line. This pattern will continue for the entire 400m. If your class has more than 10 people, break them up into teams.
Option B) 400m Solo Med. Ball Run
If you need to maintain 6ft of distance from person to person, have each athlete grab a medicine ball and do a 400m Run while carrying the med. Call.
Once you complete the run, move into the following …
2 ROUNDS
5/5 Bodyweight Split Squats
7 Med. Ball Front Squats
9 Med. Ball Ground to Overhead
Strength
Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 – 10 DB Bulgarian Split Squats (R)
MIN 2 – 10 DB Bulgarian Split Squats (L)
MIN 3 – :40 Wall Sit
(Score is Weight)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
400m Run
35 Wall Balls (20/14)|(14/10)
25 Slam Balls (20/10)
-Hard Cap 16:00-
(Score is Time)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
3 ROUNDS FOR TIME*
400m Run
70 Wall Balls (20/14)|(14/10)
50 Slam Balls (20/10)
(Score is Time)
