8/4/15 – CrossFit Fixx
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8/4/15

4
Aug

8/4/15

CrossFit Fixx – CrossFit

Warm-up

5min AMRAP (Paced, warmup style):

10 Barbell Box BS

:30 wall sit w MB squeezed between legs (20/14)

10 Barbell Press

:30 HS Hold

Strength

Strict Press as: 1×5 @ 40%, 1×5 @ 50%, 1×5 @ 60%

Follow by 3×10 HSPU (5 strict + 5 kipping)

Shoulder Press (3 x 5 (40-50-60%))

**record last set of 5

WOD

SQT (Time)

Three rounds for time of:
10 Ground to Overhead, 95# / 65#
200 yard Shuttle sprint, 50 yards x 2

Cool Down

3 Min Row / Run

Mobility

Windmills 3 x per side

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