09/20/2016 – CrossFit Fixx
Call Us: (520) 300-4109

09/20/2016

20
Sep

09/20/2016

CrossFit Fixx – CrossFit

Warm-up

3min run w/ light 2xDB overhead

5min AMRAP FQ:

10 Slow 3″” Pushups

:45 yoga forearm pose (focus on lat stretch)

10 SU to WB (use rig)

10 H/Lpassthroughs

Strength

Work up to a heavy 10 rep Bench or Floor (novice ):

Perform a drop set starting with your heavy 10 as 9-8-7-6, dropping just enough to complete the next rep limit (consider 10-20# drops)

Superset w/ 10 weighted ring dips (heavy but with perfect form)

Bench Press (10-9-8-7-6)

WOD

Metcon (AMRAP – Rounds)

5 RDS:

E2MOM (every 2 min on the min)

12-18 Wallball 20/14 (minimum of 12, max of 18)

2 – 10m fwd + 10m bwd shuttle with MB in bear hug

4 burpee over MB (lateral jumps)

*its ok if athlete does not finish burpee MB, but they must drop the WB # the next round to complete them

Score Completed rounds (not timed out)

Cool Down

1:30min crab walk left, 1:30 crab walk right

rest in spiderman crawls

Mobility

Forearm mash w lax ball

Leave a Reply