7/9/14 – CrossFit Fixx
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7/9/14

8
Jul

7/9/14

Main – CrossFit

Warm-up

3min Sled pull bwds (95/65)
3×10″/10″ [LIGHT} seated KB Shoulder Press (strict press)
3 xSAP captains chairs
3xSAP Pullups

Skills

5min working on standing and seated KB strict press skill

Strength

3RNFT:
10 Alt. Seated KB Press (use 2xKBs)
5 strict BW pullups
10 Weighted Pushups
5-7 Weighted K2E (hold wallball between knees)
15 Min Cap

WOD

Metcon (Time)

22 Min
30 BS (95/65)
30 Pullups
30 S2O (95/65)
30 FS (65/45)
20 Pullups
30 S2O (65/45)
20 OHS (45/35)
20 Pullups
20 S2O (45/35)

Cool Down

5m Crab Walks
10 Hollow Rocks
5m Crab Walks Left
10 Superman Rocks
5m Crab Walks Right
10m Bear Crawl

Mobility

Banded OH distraction

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