12/14/15 – CrossFit Fixx
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12/14/15

14
Dec

12/14/15

CrossFit Fixx – CrossFit

Warm-up

3min row warmer

2RFQ:

10 Barbell BS

:30/side single leg glute bridge

10 Alt [LIGHT] KB 1-arm Snatches

:30 chin over bar pullup hold

Skill Work

accumulate 3 min hollow rock hold, rest in superman

Strength

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

A: Max BS in :30 @ 95%+

B: Max Weighted Pullup in :30 @ 95%+

C: Box BS Barbell Hold @ 1″” off box 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

Back Squat (:30 @ 95%)

Weighted Pull-ups (:30 @ 95%)

New Section

WOD

Metcon (Time)

Row 500m

40 Alt. 1-arm KB Snatches (26/18)

Row 375m

30 Alt. 1-arm KB Snatches (26/18)

Row 250m

20 Alt. 1-arm KB Snatches (28/18)

Rx+

(35,26)

Cool Down

3min row

2RNFT: 15 GHDSU + 7/side KB Russian Twist (53/35) + 3 Dragon Levers

Mobility

Anterior Tibialis Trigger Point

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