11/12/14 – CrossFit Fixx
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11/12/14

11
Nov

11/12/14

Main – CrossFit

Warm-up

5 min jump rope

3 min plank (alternate between front and side plank)

1 min wall sit

Strength

Deadlift (3 x 5 (40-50-60%))

Weighted Pull-ups (3 x 5 (40-50-60%))

WOD

Metcon (Time)

10-1 / 1-10

DL (135/95)

Burpees

Perform as:

10 DL + 1 Burpee

9 DL + 2 Burpee

etc. until

1 DL + 10 Burpee

Cool Down

3min row

30 MB Abmat SU (14/10) (FT), rest 1:1, 20 MB Abmat SU (14/10) (FT), rest 1:1, 10 MB Abmat SU (14/10) (FT)

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