3/1/16 – CrossFit Fixx
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3/1/16

1
Mar

3/1/16

CrossFit Fixx – CrossFit

Warm-up

3min MB bear hug run

2RFQ:

10 barbell floor press in glute bridge position

:45 yoga forearm stretch/hold

45 DU

:45 wall sit w/ MB

Strength

20min Ping Pong w/ Static Hold (perform as A,B,C, 1min rest, A, B, C, 1min rest, etc.)

A: 3 Floor Press @ 75-85%

B: 3 Weighted Dips (heavy as possible) –

C: Max Rep in :30 Glute Bridge Floor Press (115/75)

Floor Press (5 x 3 (75-85%))

Weighted Ring Dips (5 x 3 HAP)

WOD

Metcon (Time)

4RDS

200m Run

8 S2OH (75/55)

40 Singles – 15DU

Rx+

4Rnds

400m

8 S2O (135/95)

40 DU

Cool Down

3min cont burpees

Mobility

chest openers

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