10/18/2016 – CrossFit Fixx
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10/18/2016

18
Oct

10/18/2016

CrossFit Fixx – CrossFit

Warm-up

3min sled push

5MIN AMRAP FOR QUALITY:

10 Barbell behind the neck strict presses (focus on elbows in)

10 H/L wrap arounds

10 Alt KB Windmill (light)

:45 pushup hold 1″” off the ground

Strength

Work up to a heavy 6 rep wide grip(normal for some) bench press/floor press in 10min:

Perform a drop set starting with your heavy 6 as 5-4-3, dropping just enough to complete the next rep limit (consider 10-20# drops)

Bench Press (6-5-4-3)

WOD

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

6 HSPU

4 L-pullups

2 Wall Walks

10 MU hip pop transitions

Rx+

8 HSPU

6 L-pullups

2 Wall Walks

2 Strict MU

Cool Down

3 min run

Mobility

Serratus mash w/ foam roller

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