11/3/14 – CrossFit Fixx
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11/3/14

2
Nov

11/3/14

Main – CrossFit

Warm-up

6mins, every 30 sec switch between:

Jumping Jacks

Walking Lunges

Pushups

Plank Hold

Skills

3min Hollow Rock, rest in superman

Strength

“A: :30 Max BS @ 75, 85, 95 then 95%+

B: :20 Wall Sit

C: 30 Max Weighted Pullups @ 75, 85, 95 then 95%+

D: :20 Hollow Rock Bar Hang (Active shoulders + Active core)”

Back Squat (4 x :30 (75-85-95%))

Weighted Pull-ups (4 x (75-85-95%))

WOD

Metcon (Time)

5RDS:

5 UB Thrusters (115/75)

Max Pullups in :45, band as needed
Post # of pull ups to comments

Cool Down

3min row

100 Abmat SU

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