Sunday

CrossFit Fixx – CrossFit 45

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Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

3 Empty Barbell Cuban Presses

4 Push-Up to Pike

5/5 Moose Antlers

6 Burpees (or Up-Downs)

7/5 Cal Bike

Strength

Metcon (Weight)

6 SETS

3 Strict Press

+

2 Push Press

+

1 Push Jerk

-Rest as Needed b/t Sets-

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

10 Shoulder to Overhead (Athlete Choice)

20 Sit-Ups

400m Run

(Score is Rounds + Reps)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 16 MINUTES

5 Shoulder to Overhead (Athlete Choice)

10 Sit-Ups

200m Run

*P1 completes 5 S2OH and 10 Sit-Ups then takes off for run. Once P1 completes the Sit-Ups, P2 can enter the workout and starts their S2OH. Partners can never pass one another in the workout.

(Score is Rounds + Reps)

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Why Strength Training Is Important As You Age

People can do daily activities with a minimal amount of cardiovascular fitness, but when they don’t have the strength or the muscle power to do daily activities, that’s when they lose their independence. To build muscle, you need to do strength training!

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