CrossFit Fixx – CrossFit
Warm-up
Warm-up (No Measure)
2:00 Row @ Easy Pace
Into…
EMOM x 4 MINUTES
MIN 1 – 12 Samson Lunges + Max Step-Ups
MIN 2 – 6 Inchworms & Push-Up + Max Alt. Shoulder Taps
Into…
EMOM x 4 MINUTES
MIN 1 – 12 Cossack Squats + Max Straight Leg Sit-Ups
MIN 2 – 12 Slow Tuck-Ups + Max Tuck Hold
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 22 MINUTES
500/400m Row
30 Sit-Ups
20 Alt. Lateral Box Step-Overs (24/20)
100m KB or DB Carry (Athlete Choice, Light-Mod)*
*Carry Options:
Filly Carry
Farmer Carry
Front Rack Carry
Mixed Grip Carry
(Score is Rounds + Reps)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Foam Roll Lats
3:00 Foam Roll Quads/ Hamstrings
1:00 Rebound Pose
(No Measure)
