CrossFit Fixx – CrossFit
Warm-up
Warm-up (No Measure)
1 ROUND
10 Wrist Circles
10 Elbow Circles
10 Shoulder Circles
10 Hip Circles
10 Torso Twists
10 Toe Touches
Into…
2-3 ROUNDS (Time Permitting)
30 Single Unders*
10 PVC Pass Thrus
10 Alt. Piked Shoulder Taps
8 Jumping Air Squats**
*R2 complete 10 Single-Single-Double Unders. R3 complete :20 Double Unders.
**R2 & R3 complete 8 Tall Jumps.
Strength
Metcon (Weight)
1.) EMOM x 8 MINUTES
1 Hang Muscle Snatch
+
1 Hang Power Snatch*
*Start Light and build to Moderate.
(Score is Weight)
Hang Power Snatch (2-2-2-2-2)
2.) EMOM x 5 MINUTES
2 Hang Power Snatch*
*Start Moderate and build to Moderate-Heavy.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 13 MINUTES
30 Double Unders
10 Deadlifts (95/65)|(65/45)
8 Hang Power Snatches
6 Handstand Push-Ups
(Score is Rounds + Reps)
KG BB: (42.5/30)|(30/20)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press