01/24/2017 – CrossFit Fixx
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01/24/2017

24
Jan

01/24/2017

CrossFit Fixx – CrossFit

Warm-up

2RDS:

10m arm carioca

10m inch worm

10m crab fwd

10m crab bwd

7 H/L PVC Wrap arounds

7 H/L PVC Passthroughs

7 Standing Reverse Grip PVC Wrap arounds

Strength

Bear Complex 20 minutes to work on max weight set. 2-3 sets (7 reps)

45/35 5-20 lbs IWES

1. Clean 2. Front squat 3. Push press 4. Back squat 5. Push press 1 sets equals 7 rep

*Do Not Blend Movements

Bear Complex (2-3 x 7 )

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

WOD

Metcon (AMRAP – Rounds and Reps)

10 min amrap

5 power snatches (95/65)

10 box jumps (24/20)

5 S2O (95/65)

10 bar over burpees

Rx+

(135/95)

Mobility

Lax ball mash rotator cuff + scapula muscles

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