10/03/2016 – CrossFit Fixx
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10/03/2016

3
Oct

10/03/2016

CrossFit Fixx – CrossFit

Warm-up

3 Min Run/row

10 barbell hang squat cleans

10 Push press

10 barbell jerks

30 sec superman hold

Strength

Work up to a heavy 8 rep Behind the Neck Press in 10min:

Perform a drop set starting with your heavy 8 as 7-6-5, dropping just enough to complete the next rep limit (consider 10-20# drops)

Shoulder Press (8-7-6-5)

***Note in comments behind the neck

Metcon (Time)

3RDS:

6 HSPU

6 S2O (95/65)

10 Burpees

400m Run

Cool Down

3 MIn Run

Mobility

Gastroc, Soleus trigger point work

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