7/13/15 – CrossFit Fixx
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7/13/15

13
Jul

7/13/15

CrossFit Fixx – CrossFit

Warm-up

2min run

5min AMRAP (Paced, warmup style):

10 Barbell PC

:30 Barbell FS hold at bottom of squat

10 Barbell PJ

:30 HS Hold

Skill Work

40 deep breath (in through nose, out through mouth – shallow breaths do not count) L-sit/hang hold

Strength

3×2+1 PC + PJ @ 75%

Power Clean (3 x 2 ( 75%))

Push Jerk (3 x 1 (75%))

WOD

Metcon (Time)

5 S2O (95/65)

100 Single Unders or 35 DU

10 S2O

75 Single Unders or 25 DU

15 S2O

50 Single Unders or 15 DU

20 S2O

25 Single Unders or 10 DU

Rx+

5 S2O(135/95)

100 DU

10 S2O

75 DU

15 S2O

50 DU

20 S2O

25 DU

Cool Down

3min row

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