09/30/2016 – CrossFit Fixx
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09/30/2016

30
Sep

09/30/2016

CrossFit Fixx – CrossFit

Warm-up

3min row ( strapless)

5min AMRAP FQ:

10 Burpees

:30/side side to side leg swings

40 DU (work DU’s don’t just say “I can’t “)

:45 dynamic hollow rock

Strength

Work up to a heavy 3 rep Glute Bridge Floor Press in 10min:

Perform 4×3 Glute Bridge Floor Press

Superset w/ 10 HSPU (as much depth as possible, strict as long as possible)

Floor Press (4 x 3 )

WOD

Ghost (3 Rounds for reps)

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.
**ignore above…” 3 rounds for reps” Should be “3 movements”

Cool Down

3min barefoot lateral jump rope cooldown

Mobility

Self myofascial release anterior quad – foam roll quad while knee flexed (bent)

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