03/14/2016 – CrossFit Fixx
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03/14/2016

14
Mar

03/14/2016

CrossFit Fixx – CrossFit

Warm-up

3min barefoot jump rope warmer

“2RFQ:

10 Barbell Box OHS

:45 wall sit w/ MB squeezed btwn legs (20/14)

10 Barbell Pendlay rows

:45 forearm plank hold

Strength

16min Ping Pong w/ Max Reps (perform as A,B,C, 1min rest, A, B, C, 1min rest, etc.)

A: :20 Max Sumo BS @ 85%+

B: 5 Pendlay rows (heavy as possible w/ perfect form)

C: :30 max Walking Lunges w bar in front rack (Empty bar)

*remember each movement starts on the next minute and there is 1min of rest after ABC… thus you will perform each element 4x

Sumo Box Squat (4 x 5 (85%+))

WOD

Metcon (Time)

4 rounds of:

8 BS 95/65

8 Max height tuck jumps

RX+

135/95

Cool Down

5min strapless row

Mobility

3min/side couch stretch

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