06/13/2017 – CrossFit Fixx
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06/13/2017

13
Jun

06/13/2017

CrossFit Fixx – CrossFit

Warm-up

3-5 minutes foam roll

3 minute strapless row

Strength

4×3 HSPU

4 sets Max Bar Dead Hang (lats engaged) minimum :30 seconds

4×10 GHD Sit-ups

Rotate between movements

Handstand Push-ups (4×3)

Bar Hang (4 x (Max Time))

Max Bar Dead Hang (Lats engaged)
In Notes put time

GHD Situps (4×10)

WOD

21-15-9

HSPU

Sit-ups

Cool Down

3 min strapless row

Metcon (Time)

21-15-9
HSPU

Sit-ups

Rx+ Strict Deficit HSPU

GHD Sit-ups with 20lb Ball

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