7/30/15 – CrossFit Fixx
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7/30/15

30
Jul

7/30/15

CrossFit Fixx – CrossFit

Athletes who train 5 days per week choose 3 WODs to perform @90%. The other 2 perform at 70%.

Warm-up

3min cont AS (barefoot)

5min AMRAP (Paced, warmup style):

10 Straight leg burpees

:30 Hollow rock bar hang

10 Jumping AS

:30 dynamic leg swings (FtoB and the LtoR)

Strength

2x 6 min steady state of choice (Run/Row)

perform @ 75-85%

rest until HR below 99

WOD

Metcon (3 Rounds for reps)

5 Rounds

:30 max rep burpees

:30 rest

:30 max rep KB thrusters (2 x 35/26) (DB equivalent)

:30 rest

:30 TTB ( scale with K2E or Cpt Chair)

:30 rest

*three scores: total burpees, total thrusters, total TTB

Cool Down

3min MB bear hug run

Warm-up

Ankle ROM Drill

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