CrossFit Fixx – CrossFit 45
Warm-up
Warm-up (No Measure)
IN TEAMS OF 2 (OR SOLO) …
2 ROUNDS
P1: 200m Med. Ball Run
P2: 10 Air Squats + 10 Glute Bridge-Ups + Hollow Hold until partner comes back
Extended Warm-up
Metcon (Weight)
EMOM x 8 MINUTES
MIN 1 – 5 Back Squats*
MIN 2 – :40 Row**
*Increase weight each set. Set 3 should be workout weight, Set 4 should be slightly above.
**Increase pace each set.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
1500m/1200m Row
20 Back Squats (135/95)|(95/65)
1000m/800m Row
15 Back Squats
500m/600m Row
10 Back Squats
-Hard 20:00 Cap-
(Score is Time)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
2000m Row
40 Back Squats (135/95)|(95/65)
1500m Row
30 Back Squats
750m Row
20 Back Squats
*Partners will switch every 250m. Split Back Squats as needed.
(Score is Time)
