1/26/16 – CrossFit Fixx
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1/26/16

26
Jan

1/26/16

CrossFit Fixx – CrossFit

Warm-up

3min cont AS

2RFQ:

10 Barbell BS

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

10 Barbell Press

:30 HS Hold

Conditioning

3min Push-up Plank Hold

Strength

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

A: 5 Bench @ 65-75%

B: 5 Skull Crushers (On floor/close grip/heavy as possible)

C: Max Rep in :25 Floor Press (95/65)(65/45)

*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 (3 x 5 (65-75%))

WOD

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

7 BS (115/75)

7 Strict Pullups

10 DU or 40 Singles

6 MU Transitions

Rx+

10 BS (185/125)

10 STrict Pullups

40 DU

3 MU

Cool Down

3min row

2RNFT:

7 GHD HE

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

5 Unweighted reverse hypers

Mobility

couch stretch

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