12/18/15 – CrossFit Fixx
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12/18/15

18
Dec

12/18/15

CrossFit Fixx – CrossFit

Warm-up

2min carioca running + 1min cont [LIGHT] KBS

2RFQ:

10 Barbell Strict Press

7 H/L Passthroughs

:30 HS Hold (fresstanding if possible)

7 H/L Wrap arounds

Strength

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

A: Max Strict Press in :30 @ 95%+

B: Max GM in :30 @ 95%+

C: Strict Press Barbell Hold w/ Bar @ 1″ below full extenstion for maxt 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

Shoulder Press (:30 @95%+)

Good Mornings (:30 @ 95%+)

WOD

Metcon (Time)

8min AMRAP:

3 cal Hypoxic row (breath held during row)

6 Double KB Split Jerk (2×35/26)

Rx+

5 cal Hypoxic row (breath held during row)

8 Double KB Split Jerk (2×53/35)

Cool Down

3min row (strapless)

25-50 GHD GHR

Mobility

Upper trap lax ball trigger point work

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