05/24/2016 – CrossFit Fixx
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05/24/2016

24
May

05/24/2016

CrossFit Fixx – CrossFit

Warm-up

3min sled push warmer

2RFQ:

10 Ring Pushups

25m bear crawl

10 Barbell Thruster

25 Walking Lunges

Strength

Each new set begins every 2:30, you have 2:00 to complete the work and a :30 bonus rest for each couplet.

6RDS:

2x PP @ 70-80% (must be able to move load quickly)

11x Floor Press (135/95)

*drop 11x weight as needed as rounds progress to keep timing

Push Press (6 x 2 (70-80%))

WOD

Metcon (Time)

200m run

30 Thrusters (45/35)

20 HRPU

200m run

20 Thrusters (65/45)

30 HRPU

200m run

10 Thrusters (95/65)

40 HRPU

3 Wall Walks

200m run

Rx+

(75/55)

(115/75)

(165/115)

Cool Down

3min bear crawl, rest in crab walk

Mobility

pec release tack and stretch with lax ball

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