05/01/2018 – CrossFit Fixx
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CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Long monostructural, no load. Scale distances to numbers that can be accomplished in 2:00 worth of work on foot or on the rower.

Accessory work targeting chest/tricep and core via static and controlled movement.


Warm-up (No Measure)

15 mins (get sweaty/get loose)

Part 1: Just move.

3:00 bike or row increasing effort every :30

Part 2: Line drills

-general movement and dynamic stretching

(Samson, inch worms, etc.)


(high knees, butt kickers, carioca)

Rowing drills

:30 strapless, legs only row

:30 strapless, legs, lean back (no pull)

1:00 strapless, legs, lean back, pull

1:00 straps on, full row


Row vs. Run (Distance)

AMRAP x 20 minutes

500m Row

400m Run

Score is total meters of both movements attained in 20 minutes.


Metcon (No Measure)


3-4 sets

10 DB Chest Press

10 Plank rotations each side

10 Leg lifts w/hip lift

Log weight for chest press

DB Chest Press (4 x 10)

Use bench or MB for support

:02 down, no pause, :01 up

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