CrossFit Fixx – CrossFit
200m (light KB) Famers Carry
10m Samson stretch
5 Box Dips
5 Ring Rows
5 Ball Slams
Athletes will rotate between movements.
Ring L-Sit (5 sets of 3-5 second hold)
Arms in full extension, and locked lift and lower legs straight out in front of you. Your body position will be in the shape of an “L” Hold for 3-5 seconds then lower legs.
This can be done off Boxes, parallel bars, KB or Rings,
Farmer’s Carry (5 x 100m walk/run)
IWES- Athlete should challenge themselves.
Note: you may not set the KB down until 100m is complete.
Ring Dips (5×3)
No Weight, Work on kipping. At the bottom of the dip bring knees to chest, as you drive your feet down push up with your arms.
Metcon (No Measure)
12 minute EMOM “Speed”
15 Ball Slams
PVC foot roll out