09/27/2016 – CrossFit Fixx
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09/27/2016

27
Sep

09/27/2016

CrossFit Fixx – CrossFit

Warm-up

3min sled push (light, maintain shoulder position)

5min AMRAP FQ:

10 Barbell PP

10 Alt KB Windmill (light)

10 H/L wraparounds

Strength

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

Perform 4×3 PP

Superset w/ 10 plyometric pushups (high as possible, consider adding vest)

Push Press (4 x 3 PP)

WOD

Metcon (AMRAP – Rounds and Reps)

10min AMRAP:

8 K2E

6 Alt. KB Windmill (26/18)

4 HSPU

100m Run

Rx+

(53/35)

Cool Down

3min HS walk and/or hold

Mobility

3 min/side Subscap Lax ball

*lax ball in armpit, try to press posterior into front side of scapula”

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