3/7/16 – CrossFit Fixx
Call Us: (520) 300-4109

3/7/16

7
Mar

3/7/16

CrossFit Fixx – CrossFit

Warm-up

3min row warmer

2RFQ:

10 Barbell Box FS

:30/side single leg glute bridge

10 Pullups

:30 HS Hold

Strength

8min Ping Pong

A: 3 FS @ 75-85%

B: 5 Double KB Bent Over Rows

Front Squat (4 x 3 (75-85%))

WOD

Metcon (Time)

100 Singles ( or 25 DU)

then

3 rounds of:

4 Thrusters (115/75)

8 Pull ups

16 Box Jumps or Step Ups

then

100 Singles ( or 25 DU)

Rx+

100DU

165/115

Cool Down

3min jump rope work

Advanced Skill Work

***Time Permitting***

2RNFT:

25 heavy MB abmat SU (20/14)

12/side KB Russian Twist (53/35)

5 Dragon Levers

Mobility

Lat Foam Roll

Leave a Reply