2/3/16 – CrossFit Fixx
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2/3/16

3
Feb

2/3/16

CrossFit Fixx – CrossFit

Warm-up

3min MB bear hug run

2RFQ:

10 Barbell RDL

:30 MB Squeeze wall sit (20/14)

10 Barbell Hang Squat Cleans

:30 pullup hold w/ chin over bar

Strength

10 min Ping Pong

A: Deadlift (5 X 3 (75-85%))

Weighted Pull-ups (5 x 5 Heavy as Possible)

WOD

Metcon (Time)

100 Single Unders

10 cleans – squat (95/65)

20 pull ups

30 box jumps

35 wall balls

30 box jumps

20 pull ups

10 cleans -squat

100 Single Unders

Rx+

100 Double Unders

Rx++

100 Double Unders

20-30-40-50…
20 Min Time Cap

Cool Down

3 Min Run

Mobility

Lat foam roll + :90 accum bar hang to lengthen lats (inactive shoulders)

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