CrossFit Fixx – CrossFit 45
Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES
MVMT 1 – 12 SLOW Alt. Pike Shoulder Taps + Tuck Hold in remainder of time
MVMT 2 – 10 Med. Ball Front Squats + Med. Ball Goblet Squat Hold in remainder of time
MVMT 3 – 8 Med. Ball Thrusters + Sit-Ups in remainder of time
Post-Workout Strength
Metcon (AMRAP – Reps)
3 SETS FOR MAX REPS
1:00 – Chin-Ups
1:00 – Pike or Box Push-Ups
1:00 – Slow Deadbugs
(Score is Reps)
Workout
Metcon (Time)
5 ROUNDS FOR TIME
20 Wall Balls (20/14)|(14/10)
20 Weighted Sit-Ups*
20 Alt. DB Hang Snatches (50/35)|(35/20)
*Use Wall Ball for sit-up weight.
(Score is Time)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
FOR TIME
200 Wall Balls (20/14)|(14/10)
200 Weighted Sit-Ups
200 Alt. DB Hang Snatch (50/35)|(35/20)
*Use Wall Ball for Sit-Up weight.
**P1 works while P2 rests. Alternate as needed between partners.
(Score is Time)
