03/15/2017 – CrossFit Fixx
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03/15/2017

15
Mar

03/15/2017

CrossFit Fixx – CrossFit

Warm-up

5 Min AMRAP

2 Shuttle Runs

4 Russian Twist (light)

6 Alt Banded Pull Apart/Pass-Through Alt each Round

Strength

5×2 plate get ups from seated position.

5×3 Weighted RD 5×2 MU if you have them.

5×1 HSHold (Max time)

Muscle-ups (5 x 2)

Weighted Ring Dips (5 x 3)

WOD

Metcon (Time)

3 rounds for time of:

Max calorie row in 60 seconds

Alt Turkish get-ups(26/35)(complete to 40 reps)

Rx+

5 Rounds

Complete a total of 40 reps (or calories) in each round. For example, if you row 25 calories, complete 15 Turkish get-ups for that round. If you row 30 calories, complete 10 Turkish get-ups for that round.

Cool Down

2 Min Box Step ups

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