1/22/15 – CrossFit Fixx
Call Us: (520) 300-4109

1/22/15

21
Jan

1/22/15

Main – CrossFit

Warm-up

5min barefoot jump rope

“2RFQ:

7 Goblet Squats (53/35)

:20 @ bottom of AS

25m “”gun hands”” run drill for rotational stability

:20 Pullup hold w/ chin over bar”

Skill Work

:90 plank hold on elbows

3-5min working on DU skills

WOD

Metcon (Time)

100 Singles or 30 DU

4 rounds of Cindy

80 Singles or 25 DU

3 Rounds of Cindy

60 Singles or 20 DU

2 Rounds of Cindy

40 Singles or 15 DU

1 Rounds of Cindy

Rx+

100 DU

5 rounds of Cindy

80 DU

4 Rounds of Cindy

60 DU

3 Rounds of Cindy

40 DU

2 Rounds of Cindy

Cool Down

:90/side jump rope (single leg)

Mobility

Lower Leg Trigger pts.

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