CrossFit Fixx – Outside!
Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES (:45 ON/ :15 OFF)
MIN 1 – Plate Hops
MIN 2 – MedBall Front Squats
MIN 3 – Plate Hops
MIN 4 – MedBall Push Press
MIN 5 – Plate Hops
MIN 6 – MedBall Thrusters
Strength
DB Chest Press (4 x 4 )
Use bench or MB for support
:02 down, no pause, :01 up
4 Minute EMOM
Elevated Double DB Press off Med Ball
Start Moderate and end Moderate-heavy
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 Minutes
5-10-15-and so on…
Wall Balls (20/14) (14/10)
10-20-30-and so on..
Plate Hops (45# Plate)
Score is Rounds + Reps)
