CrossFit Fixx – CrossFit
3min jump rope
3xSAP False Grip Strict Ring Rows
20 SU (ABMAT legs not butterfly) TO WB (pause prior to WB shot to ensure proper squat position and core engagement)
TA activation and 2 rounds of 10 per side ext rotations, 10/side lifts
3×10/side single leg glute bridges.
400m TT, 300m TT, 200m TT, 100m TT
**Record 400 TT
400m Run (Time)
Max Effort 400m Run
Metcon (AMRAP – Rounds and Reps)
50m farmers carry (2×53/35)
5 SU to WB (20/14)
**REST 1min btwn AMRAPs**
***start where you leave off
3min jump rope (single leg)
:90 bar hang on metacarpals only
Hip flexor slow stretch.
In a lunge stance, raise front leg on low box. Flex glute of rear leg and shift weight forward, stretching hip and psoas.