4/2/15 – CrossFit Fixx
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4/2/15

2
Apr

4/2/15

Main – CrossFit

Warm-up

3min barefoot jump rope

“2RFQ:

10 Barebll Kang Squat

:30 gymnastics bridge(if unable scale to regular) hold

150m row

:30 yoga forearm pose stretch”

Skills

2min plank hold on elbows

5min going over the proper row mechanics

WOD

Metcon (Time)

30 single unders of 10 DU

20 PP (65/45)

30 single unders of 10 DU

20 Hang PC (95/65)

30 single unders of 10 DU

20 DL (135/95)

30 single unders of 10 DU

*only one barbell allowed

Rx+

(95/65)(135/95)(185/125)

30 DU

Cool Down

3min cont alt TGU (35/26)

75 Abmat SU (FT) + immediately into max hollow rock hold

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