8/25/2016 – CrossFit Fixx
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8/25/2016

25
Aug

8/25/2016

CrossFit Fixx – CrossFit

Warm-up

3min cont AS

***Depending on Class size/rowers some may split begin with conditioning

5min AMRAP (Paced, warmup style):

10 Pullups

:30 Hollow rock bar hang

10 Alt. Single Leg tuck jumps(jump single land on two)

:30 dynamic leg swings (FtoB and the LtoR)

Conditioning

10min EotherMOM

Even: Max Effort Row at damper 10

Odd: Plank Hold

WOD

Metcon (AMRAP – Rounds)

12min AMRAP

100′ sprint (must be performed as a sprint **athletes must rest before or after to ensure maximal effort)

4 TGU 35/26

2 Wall Walks

**TGU – each up and down is one, so 2 on each arm

Cool Down

3min bwd running

Mobility

Super sumo groin

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