11/4/14 – CrossFit Fixx
Call Us: (520) 300-4109

11/4/14

3
Nov

11/4/14

Main – CrossFit

Warm-up

6mins, every 30 sec switch between:

Mountain Climbers

Jump Rope

Superman Hold

Skill Work

3min Push-up Plank Hold

Strength

“A: :30 Max Floor Press @ 75, 85, 95 then 95%+

B: :20 (45/25) Plate Deficit Pushup

C: 30 Max Strict or Kipping HSPU @ None/None, 25/15, 45/25, 45+25/45 Plate Deficit

D: :20 Skin the Cat (ring or bar)”

Floor Press (4 x (75-85-95-95+%))

WOD

Metcon (AMRAP – Rounds)

12min AMRAP:

:30 HS Hold

4 MU transitions + Dip

5 Burpees

Cool Down

2RDS: 10m inchworm,

10m spidermans,

10m bear crawl,

10m frog jumps

Challenge

100 Abmat Back Ext

Leave a Reply