11/17/15 – CrossFit Fixx
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11/17/15

16
Nov

11/17/15

CrossFit Fixx – CrossFit

Warm-up

3min run

3×10 Bench/Floor Press

3xSAP Ring Dips

3x SAP Chin Ups

Strength

12min Ping Pong w/ Static Hold (perform as A,B,C, 1min rest, A, B, C, 1min rest, etc.)

A: 5 Floor Press @ 75-85%

B: 5 Weighted Ring Dips (heavy as possible)

C: Floor Press Barbell Hold w/ Elbows @ 1″” off ground for max time in minute (75/55)

*remember each movement starts on the next minute and there is 1min of rest after ABC… thus you will perform each element 3x

Floor Press (3 x 5 (75-85%))

Weighted Ring Dips (3 x 5 (75-85%))

WOD

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

2 rope climbs

25 Air squats

50 DU

Every DU miss, perform 2 burpees

Rx+

Legless Rope Climbs

Cool Down

3min row

50 GHD Hip Ext

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