09/26/2016 – CrossFit Fixx
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09/26/2016

26
Sep

09/26/2016

CrossFit Fixx – CrossFit

Warm-up

1:30/side single leg row

5min AMRAP FQ:

10 Barbell OHS

:45 hip circles

10 Barbell Snatch

:30/side single leg glute bridge hold

Strength

Work up to a heavy 3 rep OHS in 10min:

4X3 OHS

Superset max reps weighted chin ups

Overhead Squat (4 x 3 )

Nautical Nancy (Time)

Rx (

Complete 5 Rounds of:

400 Meter Row

15 Overhead Squats at (95/65)

17 Min Cap

Cool Down

3 Min Run

Mobility

Hamstring release

While sitting one leg on bar (knee height), try to extend and flex at knee allowing hamstring to be flossed by bar.

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