11/19/15 – CrossFit Fixx
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11/19/15

18
Nov

11/19/15

CrossFit Fixx – CrossFit

Warm-up

3min jump rope

3xSAP False Grip Strict Ring Rows

3xSAP HSPU

20 SU (ABMAT legs not butterfly) TO WB (pause prior to WB shot to ensure proper squat position and core engagement)

Skills

TA activation and 2 rounds of 10 per side ext rotations, 10/side lifts

3×10/side single leg glute bridges.

Strength

400m TT, 300m TT, 200m TT, 100m TT

**Record 400 TT

1:1 Rest

400m Run (Time)

Max Effort 400m Run

WOD

Metcon (AMRAP – Rounds and Reps)

2x4min AMRAP:

50m farmers carry (2×53/35)

100m Sprint

5 SU to WB (20/14)

**REST 1min btwn AMRAPs**

***start where you leave off

Cool Down

3min jump rope (single leg)

:90 bar hang on metacarpals only

Mobility

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.

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