1/6/15 – CrossFit Fixx
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1/6/15

5
Jan

1/6/15

Main – CrossFit

Warm-up

3min barefoot jump rope

5 min continuous:

10 Suping ring rows

5 Straight leg burpees

20 Jumping Jacks

Strength

2k Row (Time)

Max Effort 2k Row

WOD

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Cool Down

3min run

60 ABmat BE

Mobility

PC lengthening with band distraction

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