05/17/2016 – CrossFit Fixx
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05/17/2016

17
May

05/17/2016

CrossFit Fixx – CrossFit

Warm-up

3min run warmer

2RFQ:

10 Barbell Pendlay rows

:45 hollow bar hang

10 Barbell Thrusters

:45 Run or sled push

Strength

Each new set begins every 3:00, you have 2:00 to complete the work and a bonus 1:00 of rest for each couplet.

5RDS:

3x Pendlay Row @ 75-85%

10x Kipping Weighted Chinup (Heavy as possible)

**Remember you only have 2 min to finish the work… as such pick your weight carefully

Pendlay Row (5 x 3 (75-85%))

WOD

Metcon (AMRAP – Rounds and Reps)

[17min AMRAP]

Run 100 meters

10 KB Thrusters (2×26/18)

15 ABmat SU or 5 GHDSU

Run 100 meters

*rest 1min btwn rounds

Cool Down

3min variety cooldown (crab walks, spiderman walks, bear crawls, inchworms, etc.)

35 GHD SU or 70 ABmat SU

Mobility

Standing Quad Stretch

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