10/11/2016 – CrossFit Fixx
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10/11/2016

11
Oct

10/11/2016

CrossFit Fixx – CrossFit

Warm-up

3min row warmer

5MIN AMRAP FOR QUALITY::

7 Barbell Floor Press

20 Mountain Climbers

7 H/L pass throughs

Strength

Work up to a heavy 2 rep Bench or Floor

Press (novice and/shoulder injury) in 10min:

4×2 Bench/Floor Press

Superset w/ 10 ring dips (heavy but perfect form)

Bench Press (4 x 2 )

Floor Press (4 x 2)

WOD

Cool Down

1:30min crab walk left, 1:30 crab walk right

rest in spiderman crawls

2RNFT: 20 Banded GM + 10 GHD HE

Mobility

Couch Stretch while performing triceps stretch and side bend (same side, think trying to lengthen all your tissues from posas to elbow tip)

Metcon (AMRAP – Rounds)

12min AMRAP:

7 Burpee Box Up and Overs (24/20)

7 Low Ring Pushups or 14 Standard Pushups

200m Row

Rx+

10 Burpee Box Up and Overs (24/20)

10 Low Ring Pushups

250m Row

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