8/12/14 – CrossFit Fixx
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8/12/14

11
Aug

8/12/14

Main – CrossFit

Warm-up

3min rope sled pull (135/90)
3 min of:
20m Bear Crawl
20m Lunges

Skill Work

Max Height Box Jump (Distance)

Max Height Box Jump

Strength

2-3rnft: 15 Min Cap
10 KB Turkish Getups
6-8 Strict HSPU
4-6 High BJ
ME plate pinch

WOD

Metcon (Time)

20 Box Jump Overs
20 Ring Dips
20 K2E or captains chair
20 PP (75/55)
20 DU or 60 SU
20 Box Jump Overs

Cool Down

3min run
1x gluten free + glute med

Mobility

1 min each – around the world planks on elbows (front/left/right/back/front)

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