CrossFit Fixx – CrossFit
Warm-up
Warm-up (No Measure)
3 SETS (6:00 CAP Get as far as you can…)
12 Alt Groiners
10 Push-Up to Pike
8 Cat Cows
1:00 Tuck Hold
Extended Warm-up
Metcon (No Measure)
“ROWLING”
ON A 10:00 RUNNING CLOCK…
5-7 attempts to Row as close as they can to getting EXACTLY 100m on the monitor.
*Perform 1 Up-Down for every 5m above or below 100m
(No Measure)
Workout
Death Row (AMRAP – Rounds)
EMOM x 20 MINUTES
MIN 1 — 20/15 Cal Row
MIN 2 — 15 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less.
RX+ = # of completed Rounds at 20/15 Cals & 15 Burpees
RX= # of completed Rounds of highest scaled reps of Cal Row & Burpees
Non RX = # Rounds of Substitution movements for Cal Row & Burpees
Finisher
Metcon (Time)
FOR TIME
25 Strict Sit-Ups*
50 Alt. V-Ups
100 Russian Twists**
*Fingers interlocked behind the head.
**Light weight optional
(Score is Time)