04/11/2017 – CrossFit Fixx
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04/11/2017

11
Apr

04/11/2017

CrossFit Fixx – CrossFit

Warm-up

Foam Roll 3-5 min Focus on gluts and hamstrings, I-T band, calfs, and back.

Team jog must start and end together 400m

Strength

10 minutes DU or working to get DU If you have DU max unbroken.

Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders

5 min KB Snatch Test (AMRAP – Reps)

35/26 RX

WOD

Dirty 30 (Time)

WOD Dirty 30

30 Box Jump 24/20

30 Jumping PullUps

30 AM Swings

30 walking lunges

30 Knees to Elbow

30 Push Press 35/45

30 Back Extension

30 Wall Balls 20/14

30 Burpees

30 DU

Cool Down

banded lat stretch

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