CrossFit Fixx – CrossFit 45
Warm-up
Warm-up (No Measure)
3 ROUNDS FOR QUALITY
10 PVC Passes
8 Broad Jumps (land in solid ¼ squat)
6 Slam Balls
4 Up-Down
2 Perfect Push-Ups
*After the warm-up, move right into your teaching of the Push Jerk with either a PVC Pipe or Light Barbell
Strength
Push Jerk (2RM)
ON A 12:00 RUNNING CLOCK…
Build to 2RM Push Jerk
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
3,6,9,and so on…
Push Jerks (95/65)|(65/45)
Slam Balls (30/15)(20/10)
Up-Downs
(Score is Rounds + Reps)
