10/31/2016 – CrossFit Fixx
Call Us: (520) 300-4109

10/31/2016

31
Oct

10/31/2016

CrossFit Fixx – CrossFit

Warm-up

3 Min Jump Rope

5 Min AMREP

10 H/L PVC Passthrough

10 Walking Lunges

5 WallBalls

:45 Sec Hollow Swings on Bar

Metcon (Time)

Team WOD: “World War Z”

Teams of 4. Half of the team does the Zombie WOD, the other half does the Defender WOD, then they switch. At the conclusion, all 4 team members should have done both WODS. Both WODS are done for time, and then added together. Shortest time wins. All exercises in both WODS are done with one partner working as long as they can, while the other rests, in succession, until they get each task accomplished.

Zombies:

• “Walk Like the Dead”: 30 wall walks

• “Grave Bursters” : 60 burpees

• “Brain Toss” : 60 Wall Ball (20/14 lbs)

• “Blood on the Bar” : 60 Pull ups

Defenders:

• “Haul Off the Dead” : 200 M Partner Bar Carry (95/65)

• “Suppressing Fire” : 200 Double Unders

• “Jump High or Die” : 100 Box Jumps (24/20″)

• “Skull Crushers” : 60 Deadlifts (185/135 lbs)

Cool Down

Time permitting 1 Mile Run

Leave a Reply