- by Brice Helms
- 0 minute read
CrossFit – Thu, Sep 7
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
100m Jog
5 Inch Worms
5/5 SA Supported DB Bent Over Rows
10 Alt. SDB Around the Worlds
10 Glute Bridges
into…
2 ROUNDS
100m Suitcase Carry
5 Up-Downs
5/5 SA Upright Rows
10 SDB Curls
10 Alt. Lunges
Workout
AMRAP x 25 MINUTES (No Measure)
100m DB Suitcase Carry (Athlete Choice, Moderate)*
10/10 Single Arm Supported DB Rows
20 DB Glute Bridge-Ups
100m Run (Easy Pace)
10 Reps of ‘Lunge-Lunge-Up-Down**
20 Single DB Curls
20 Banded Dante Rows or Face Pulls
100m Run (Easy Pace)
*Switch hands as needed.
**1 Rep = Lunge (R) + Lunge (L) + Up-Down.
(No Measure)
Optional Cool Down
2-3 SETS FOR QUALITY (No Measure)
5 Up-Dog to Down Dog
10 Alt. 90-90 Hip Rotations
15 Banded Ws
-Rest as Needed b/t Sets-
(No Measure)