12/4/15 – CrossFit Fixx
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12/4/15

4
Dec

12/4/15

CrossFit Fixx – CrossFit

Warm-up

3min barefoot jump rope

10 H/L PVC Wrap arounds

10 H/L PVC Passthroughs

2RFQ:

10 Barbell Strict Press

:30 forearm stand yoga stretch (against wall)

10 Barbell GM

:30 superman hold

Strength

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

A: 3 Strict Press @ 80-90%

B: 5 Seated GM @ 75-85%

C: Strict Press Barbell Hold w/ Bar @ 1″” below full extenstion for maxt time in minute (95/65)

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

Shoulder Press (3 x 3 (80-90%))

Good Mornings (3 x 5 (75-85%))

WOD

Metcon (Time)

2 alt Turkish GUs (35/26)

20 box jumps (20/20)

2 alt Turkish GUs (35/26)

20 Ring Rows

2 alt Turkish GUs (35/26)

20 Push ups

2 alt Turkish GUs (35/26)

20 alt pistols

2 alt Turkish GUs (35/26)

20 T2B

2 alt Turkish GUs (35/26)

Rx+

2 alt Turkish GUs (53/35)

20 box jumps (24/20)

2 alt Turkish GUs (53/35)

20 Pull ups

2 alt Turkish GUs (53/35)

20 Push ups

2 alt Turkish GUs (53/35)

20 alt pistols

2 alt Turkish GUs (53/35)

20 Toes to Bar

2 alt Turkish GUs (53/35)

Cool Down

3min row (strapless)

30-50 GHD GHR

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