09/22/2016 – CrossFit Fixx
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09/22/2016

22
Sep

09/22/2016

CrossFit Fixx – CrossFit

Warm-up

3min row

5min AMRAP FQ:

200m Run

:45 fwd lean bounce drills

:45 Wall sit w/ MB squeezed btwn legs (20/14)

:60 Jump rope foot work

3min on ankle circles and other ankle joint warmers

Conditioning

12 Min Steady state run

4 Min 70-80%

6 Min 80-80%

2 Min All out

WOD

Metcon (Time)

2 RFT

600m run

1:1 accumulate plank hold

(example: if you run 600 in 4 min, you must accumulate 4 min plank hold. Time only counts when holding plank, rest doesn’t count toward accum. time)

Rx+

800

Cool Down

3 Min Run or Row

Mobility

Serratus mash on foam roller (ext rotation of arm)

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