09/13/2016 – CrossFit Fixx
Call Us: (520) 300-4109

09/13/2016

13
Sep

09/13/2016

CrossFit Fixx – CrossFit

Warm-up

3min row

2RFQ:

10 Barbell DL

:30/side dynamic leg swings side to side

10 Alt. KB C&J

:45 hollow rock bar hang

Strength

Work up to a heavy 5 rep DL in 10min:

Perform 4×5 DL

Deadlift (4 x 5 )

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 9 Min

6 BS @ .5-.75 BW

8 Alt KB C&J (35/26)

12 T2B

Rx+

6 BS @ 1.0BW

10 Alt KB C&J (70/53)

15 T2B

Cool Down

3min rowing (strapless)

Mobility

8min gravity drop

Leave a Reply