CrossFit Fixx – CrossFit
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
2-3 ROUNDS (7:00 CAP)
10/8 Cal Row
8 Alt. Bird Dogs
8 Sumo Stance Good Mornings
5 Reps of IYT’s w. Change Plates*
*In a bent over position, with straight arms and thumbs pointed up towards the ceiling, mimic the IYT shape. I for 5 Reps, Y for 5 Reps, and T for 5 Reps = 1 Set.
Into…
SPECIFIC WARM-UP
2 ROUNDS
5/5 DB Deadlift
5/5 DB Curl to Press
10 Step-Ups
:20 Hollow Hold
Into…
2 ROUNDS
7/7 DB Hang Power Snatch
7 Box Jumps
7 Scap Pull-Ups
7 Tuck Ups
Workout
“MOTHERLY LOVE” (Time)
FOR TIME
20 Toes to Bar
30/24 Cal Row
20 Toes to Bar
40 Alt. DB Power Snatch (50/35)|(35/20)
30/24 Cal Row
20 Toes to Bar
50 Box Jumps (24/20)
40 Alt. DB Power Snatch
30/24 Cal Row
20 Toes to Bar
(Score is Time)
KG DB: (22.5/15)|(15/10)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
FOR TIME*
40 Toes to Bar
60/48 Cal Row
40 Toes to Bar
80 Alt. DB Power Snatch (50/35)|(35/20)
60/48 Cal Row
40 Toes to Bar
100 Box Jumps (24/20)
80 Alt. DB Power Snatch
60/48 Cal Row
40 Toes to Bar
*P1 works while P2 rests. Split work as needed.
(Score is Time)
KG DB: (22.5/15)|(15/10)
