09/28/2016 – CrossFit Fixx
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09/28/2016

28
Sep

09/28/2016

CrossFit Fixx – CrossFit

Warm-up

1:30 run w/ MB

1:30 cont SU to WB

5min AMRAP FQ:

10 Barbell RDL

:30/side front to back leg swings

10 Barbell HPC + Press

:45 chin up hold w/ chin over bar

Strength

Work up to a heavy 3 rep Deficit DL in 10min :

Perform 4×3 Deficit DL

Superset w/ 10 ladnmine rows (heavy but perfect form)

Deadlift (4 x 3)

WOD

Metcon (Time)

21-15-9

HPC (95/65)

Burpees over bar

ring rows

Rx+

21-15-9

HPC (135/95)

Burpees over bar

Pull ups

Cool Down

3min bwd run

Mobility

QL ball smash

*lay flat on back, slide ball underneath into gap between bottom rib and hips. Bring one leg to chest and roll to same side. “

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