Wednesday

CrossFit Fixx – CrossFit 45

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Warm-up

Warm-up (No Measure)

3 ROUNDS (5:00 Cap)

10 Scap Push-Ups

5 Push-Up to Pike

10 Alt. Reverse Lunges

5 Tempo Air Squats w/ Arms Raised*

*Arms straight out in front, focus is keeping them at the same level and not bowing forward.

Strength

Front Squat (1×3)

“NCX BASELINE II”

(Test Flight! Jan 2021 Launch)

I. ON A 12:00 RUNNING CLOCK…

Build to a Heavy 3-Rep Front Squat

(Score is Weight)

Shoulder Press (1×3)

“NCX BASELINE II”

(Test Flight! Jan 2021 Launch)

ON A 12:00 RUNNING CLOCK…

Build to a Heavy 3-Rep Strict Press

(Score is Weight)

Workout

“NCX BASELINE II.II (Test)” (AMRAP – Reps)

“NCX BASELINE II.II”

(Test Flight! Jan 2021 Launch)

II. AMRAP x 3 MINUTES

Max Burpees

(Score is Reps)

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CrossFit Workouts for Week of 2/12-2/17/2024

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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