6/11/14 – CrossFit Fixx
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6/11/14

10
Jun

6/11/14

Main – CrossFit

Warm-up

3min MB run (bear hug) (20/14)
3×10″/10″ PVC box BS
3/sidex10″/10″ [LIGHT] single arm KB squat cleans
3/sidex10″/10″[LIGHT] single arm KB thruster

Skills

5min working on planche and lever skills on the rings

Strength

3Rnds For Quality

3 x C2Rings Pull up
3 x Ring Dips
1 Min HS Hold

Metcon (AMRAP – Rounds)

3 x 4 min AMRAP (1 Min Btw)
10 Barbell Clean To Thruster (45/35)
6 Burpees
4 HSPU

Cool Down

3 Min MB Run
3 x 10 GHDSU

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