03/01/2017 – CrossFit Fixx
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03/01/2017

1
Mar

03/01/2017

CrossFit Fixx – CrossFit

Warm-up

1:30/side single leg row warmer

2RFQ:

7 Barbell DL

:30 glute bridge hold w/ plate on hips (25/15)

5 Strict C2B or 10 Pullups

:30 HS Hold

Strength

Tabata Something Else ( Total Reps complete 8 rounds of each movement 20 seconds on 10 seconds rest)

Pull ups

push ups

sit-ups

air squats

Tabata Something Else (AMRAP – Reps)

( Total Reps complete 8 rounds of each movement 20 seconds on 10 seconds rest)

Pull ups

push ups

sit-ups

air squats

WOD

Metcon (AMRAP – Rounds)

10 min AMRAP

4 push press to back squat thruster 95/65 (Each push press + BS thruster = 1 rep)

30 Single Unders or 10 DU

4x 20′ shuttle back to BJ 24/20

Max time HS Hold (only 1 attempt)

*scale by using wall as needed to start HS.

*two scores (think about how to maximize)

Max time post to comments.

Rounds Completed

Rx+

30Du

HS walk (max length)

24/30 Box Jump

Cool Down

5min jump rope

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