03/16/2016 – CrossFit Fixx
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03/16/2016

16
Mar

03/16/2016

CrossFit Fixx – CrossFit

Warm-up

1:30/side single leg row warmer

2RFQ:

7 Barbell DL

:30 glute bridge hold w/ plate on hips (25/15)

5 Strict C2B or 10 Pullups

:30 HS Hold

Strength

8min Ping Pong

A: :20 Max Rep Sumo DL @ 85%+

B: 8-12 Pullups (C2B if possible)

Sumo Deadlift (:20 Sec 85%+)

WOD

Metcon (AMRAP – Rounds)

10 min AMRAP

4 push press to back squat thruster 95/65 (Each push press + BS thruster = 1 rep)

30 Single Unders or 10 DU

4 20′ shuttle to BJ 24/20

Max time HS Hold (only 1 attempt)

*two scores (think about how to maximize)

Max time post to comments

Rounds Completed

Rx+

30Du

HS walk (max length)

24/30 Box Jump

Cool Down

5min barefoot jump rope

Mobility

Quadratus Lumborum trigger point

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