11/20/14 – CrossFit Fixx
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11/20/14

19
Nov

11/20/14

Main – CrossFit

Warm-up

3 min run

“3 rounds nft:

10 kb goblet squats”

10 ring rows

5 kb swings

5 pushups

Skill Work

Accum 2 minutes head stand, every 30 seconds pike legs down (or perform bent leg) and raise back up

“2 x 50 m of each running drill:

-hopping lean

-shooter drill

-handcuffs drill

-alternating leg pulls (5 per side at a time)

-run with jump rope”

WOD

Metcon (AMRAP – Reps)

30 Hang Clean & Jerks (75/55)

800m Run

15 Burpee Box Jumps (20/18)

Cool Down

2:30min/side jump rope (single leg)

:45/arm single arm bar hang

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