12/15/15 – CrossFit Fixx
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12/15/15

15
Dec

12/15/15

CrossFit Fixx – CrossFit

Warm-up

3min cont AS

2RFQ:

10 Barbell Bench / Floor Press (*focus on scap retraction)

:30 wall sit w MB squeezed between legs (20/14)

10 Barbell Press

:30 HS Hold

Skill Work

3min plank hold on elbows

Strength

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

A, B, C, 1min rest, etc.)

A: Max Bench or Floor Press in :30 @ 95%+

B: Max Ring Dips in :30

C: Floor Press Barbell Hold w/ Elbows @ 1″” off ground for max time in minute (45/35)

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

Bench Press (:30 @ 95%)

Ring Dips (:30 Sec)

WOD

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

8 BJ 20/12

6 HSPU

8 GHD BE or 16 ABMAT BE

Rx+12 BJ 24/20

9 HSPU

12 GHD BE

Cool Down

3min row

2RNFT:

15 GHD HE

7/side floor rotational BE (hands laced behind head, raise elbow to sky)

10 Unweighted reverse hypers

Mobility

Deltoid trigger pt

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