CrossFit Fixx – CrossFit
Warm-up
Warm-up (No Measure)
ON A 8:00 RUNNING CLOCK…
1:00 Row (EZ)
1:00 Row (Moderate)
Immediately Into…
2 SETS (5:00 Cap)*
10 Alt. Groiners
10 Hang Position to Tall Shrug
10 PVC Pass Throughs (Wide Grip High Pulls in Set 2)
10 Behind the Neck Snatch Grip Shoulder Presses
*Set 1 w/ PVC & Set 2 option for Barbell
Workout
Metcon (Time)
FOR TIME
10-9-8-7-6-5-4-3-2-1*
Hang Power Snatch (115/75)|(75/55)
Burpee Over Bar
*Perform 1,2, or 3 Bar Muscle-Up after each full set. Must be unbroken.
(Score is Time)
KG BB: (52.5/35)|(35/25)
BMU Option 1: Jumping Bar Muscle-Up
BMU Option 2: 2, 4, or 6 Chest to Bar Pull-Ups
Optional Finisher
Metcon (No Measure)
3 SETS
10/10 Single Leg Weighted Glute Bridge
1:00 Hollow Hold*
*Weighted Optional
(No Measure)
