7/2/14 – CrossFit Fixx
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7/2/14

1
Jul

7/2/14

Main – CrossFit

Warm-up

2RDS: 10m Crab Walk, 10m Bear Crawl, 10m inchworm
3×10″/10″ PVC Bench Press or Floor Press
3×10″/10″ PVC FS
3xSAP Negtive HSPU (strict up)

Skills

5min working ring dips/ kipping technique

Strength

Bench Press (3 RM)

5 Min to Find Max

Rest 1 Min
35 ring dips for time(5 min cap)
1 Min rest
Repeat Bench to 3 RM (3 Min Cap)

WOD

Metcon (Time)

(20 min cap)
21-15-9-6-3
Strict HSPU
FS (195/125)
Burpees

Cool Down

3 Min Run

Mobility

Standing arm circles (egoscue) for 3-5min

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