2/9/16 – CrossFit Fixx
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2/9/16

9
Feb

2/9/16

CrossFit Fixx – CrossFit

Warm-up

2RDS:

10m arm carioca

10m inch worm

10m crab fwd

10m crab bwd

7 H/L PVC Wrap arounds

7 H/L PVC Passthroughs

7 Standing Reverse Grip PVC Wrap arounds

Skills

Accum 2 minutes paralette/box ( L-Sit )

3 to 5 minutes DU/TU practice

WOD

Metcon (AMRAP – Rounds and Reps)

10 min amrap

5 snatches (95/65)

10 box jumps (24/20)

5 S2O (95/65)

10 bar over burpees

Rx+

(135/95)

Cool Down

3min cont alt TGU (35/26)

2RNFT:

30 GHD HE

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

18 Unweighted reverse hypers

Mobility

Lax ball mash rotator cuff + scapula muscles

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