8/18/15 – CrossFit Fixx
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8/18/15

18
Aug

8/18/15

CrossFit Fixx – CrossFit

Warm-up

3min row/run

5min AMRAP (Paced, warmup style):

10 Single Leg Barbell Box BS

5/side banded monster walks

10 Alt. 1 arm DB/KB Squat Snatches (light)

:15/side dynamic leg swings front to back

Strength

4×3 BS @ 85%

3×6 Alt One Leg Squat @ 60%

2min AMREP Single Leg ALternating RDL (115/75)

Back Squat (4 x 3 (85%))

RDL (2 min(115/75))

WOD

Metcon (AMRAP – Reps)

12min running clock:

1min DU

1min KB (35/26) or DB (35/26) ALt. 1-arm snatches

2min DU

2min Alt 1-arm snatches

3min DU

3min Alt. 1-arm Snatches

Rx+

53/35

Cool Down

2rnd

10m crab walks

10 m bear crawls

10 hollow rocks

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