03/11/2016 – CrossFit Fixx
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03/11/2016

11
Mar

03/11/2016

CrossFit Fixx – CrossFit

Warm-up

3min row

10 H/L PVC Wrap arounds

10 H/L PVC Passthroughs

accumulate :90 – 2min kipping on rings

Strength

8min Ping Pong (30X0)

A: 3 Strict Press @ 75-85%

B: 5 Seated GM @ 65-75%

Shoulder Press (4 x 3 (75-85%))

WOD

Metcon (AMRAP – Reps)

[8min time cap]

1K row

150 singles (or 50 DU)

then

AMRAP

Ring Rows

Two Scores: 1K row Time and # Ring Rows

Rx+

1K row

150 DU

then

AMRAP

C2B pullups

Two Scores: 1K row Time and # C2B’s

1000m Row (Time)

Max Effort 1000m Row

Cool Down

3min strapless row

Mobility

Gastroc, Soleus trigger point work

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