7/28/15 – CrossFit Fixx
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7/28/15

28
Jul

7/28/15

CrossFit Fixx – CrossFit

***Athletes who train 5 days per week pick 3 WODs this week to perform at 90%. The other 2 WODS perform at 70%

Warm-up

3min row/run

5min AMRAP (Paced, warmup style):

10 Barbell Box FS

:30 banded monster walks (2 left and then 2 right)

10 Barbell GM

:30 KB Juggling

Strength

3×5 FS @ 80%

3×8 Barbell (SPEED) Low (12-14″) Step Ups @ 40-50%

2min AMREP GM (115/75) (75/55)

Front Squat (3 x 5 (85%))

Good Mornings (2 Min (115/75) (75/55))

WOD

Metcon (Time)

30 KB Goblet Squats (35/26)

30 Russian Swings

30 American Swings

Rx+(70/53)

*On the the top of each minute you must complete 3 burpees

Cool Down

3min legs + hips only row

(Run Group Alt)

Mobility

3 min/side couch stretch followed by lax ball mash into Vastus Medialis (medial quad just above knee)

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