CrossFit Fixx – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
200m Run @ Mod Pace
10/10 Leg Swings
10 Scap Pull-Ups
:30 Hollow Hold
Into…
2 ROUNDS
100m Run @ Hard Pace
10 Straight Leg Sit-Ups
10 Banded Pull Aparts
10 Banded Face Pulls
Strength
Metcon (No Measure)
3 SETS
12-15 PVC Banded Lat Push-Downs
5-7 Wide Grip Pull-Ups
-Rest As Needed b/t Sets-
(No Measure)
Workout
Metcon (1 Rounds for time)
3 SETS
ON AN 8:00 RUNNING CLOCK…
400m Run
30 Weighted Sit-Ups*
20 Pull-Ups
400m Run
-Rest the Remainder of the Set-
*Hold DB (Athlete Choice, Moderate) in Goblet Position against chest.
(Score is Slowest Set for Time)