05/04/2016 – CrossFit Fixx
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05/04/2016

4
May

05/04/2016

CrossFit Fixx – CrossFit

Warm-up

3min sled push warmer

2RFQ:

10 Barbell PJ

:45 Split Jerk Footwork

10 Barbell Thruster

:45 row half slide hips + legs only drills

Skill Work

30 deep breath (in through nose, out through mouth – shallow breaths do not count) Elbow Plank Hold

Strength

10 min EMOM:

100m Sprint

WOD

Metcon (Time)

2RDS:

500m row

50 Thrusters (45/35)

30 Pullups (band as needed or replace with ring rows)

Rx+

2RDS:

1k Row

50 Thrusters (65/45)

30 C2B

Cool Down

3min jump rope cool down (working DU the last 2-3min)

Mobility

2min skin the cat stretch on bar or rings

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