CrossFit Fixx – CrossFit
Warm-up
Warm-up (No Measure)
EMOM x 9 MINUTES
Min 1 – :50 Groiner + Twist
Min 2 – :50 Up-Down + Air Squat*
Min 3 – :20 Double KB Deadlift + :20 Slam Ball OH Press
*COACH NOTE – The athlete will perform the Up-Down and then perform the Air Squat. The goal is to perform the Up-Down with straight legs when jumping the feet back to standing. When in the standing position they will perform an Air Squat and then back to the Up-Down after completing the Air Squat. This does not have to be performed with high intensity and is more of a challenge of coordination to get athletes to slow things down and focus more on movement intent.
Workout
Metcon (AMRAP – Rounds and Reps)
3 SETS
1:00 Burpees
1:00 DB Farmer Hold (AHAP)
1:00 Wall Sit
1:00 Plank
Immediately Into…
AMRAP x 5 MINUTES
10 Push-Ups
15 Slam Balls (30/20)|(20/10)
20 Air Squats
-Rest 1:00 b/t Sets-
(Score is Rounds + Reps)
KG SB: (15/10)|(10/5)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
1:00 Lizard Pose (R)
1:00 Twisted Lizard Pose (R)
1:00 Child’s Pose
1:00 Lizard Pose (L)
1:00 Twisted Lizard Pose (L)
(No Measure)
