09/29/2016 – CrossFit Fixx
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09/29/2016

29
Sep

09/29/2016

CrossFit Fixx – CrossFit

Warm-up

3 Min Run

5min AMRAP FQ:

10 Barbell OHS

:45 hip circles

10 Barbell Cleans

:30/side single leg glute bridge hold

Conditioning

12 min Run/Row/Jump Rope as:

:30 easy

:20 70%

:10 all out

WOD

Metcon (AMRAP – Rounds)

12 min EMOM

1 clean (squat) 80%

4 speed DLs @ same weight

Squat Clean (12 x 1 )

No not enter weight. This is just for weight reference.

Cool Down

3 min run or row

Mobility

Lax ball -Lateral and anterior (front) lower leg trigger point release – spend at least 3 mins finding tender spots. Once found, spend 30-60 sec on each spot till pain subsides.

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