10/04/2016 – CrossFit Fixx
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10/04/2016

4
Oct

10/04/2016

CrossFit Fixx – CrossFit

Warm-up

3min hips + legs only rowing (strapless)

5MIN AMRAP FOR QUALITY:

10 Barbell LBBS w/ 3sec active hold @ 90deg

:30/direction hip circles

3-5 Bar MU or 6-10 C2B

:60 wall sit w/ MB squeezed between legs (20/14)

Strength

Work up to a heavy 8 rep LBBS in 10min:

Perform a drop set starting with your heavy 8 as 7-6-5, dropping just enough to complete the next rep limit.

Superset w/ 3/side single arm bent over DB/KB rows (heavy but with perfect form

Back Squat (8-7-6-5)

WOD

Metcon (AMRAP – Rounds)

15 AMRAP

2, 4, 6, 8, etc (+2 each round)

Pullups

Row for Cals

Rx+

2, 4, 6, 8, etc (+2 each round)

Bar Muscle Ups

Rows For Cal

Cool Down

3min legs + hips only row

Mobility

Rectus Femoris, Tensor Fascia Latae, Vastus Medialis trigger point work with lax ball.

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