Wednesday

CrossFit Fixx – CrossFit 45

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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)

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This week, we have some fun partner workouts, an infamous ‘girl” wod, and more skill prep for the upcoming Open. Check out what workouts we have in store for you this week!

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