06/28/2017 – CrossFit Fixx
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CrossFit Fixx – CrossFit


3-5 minutes Roll out Feet w/lacrosse ball Calf stretch foam roller quick movements to wake everything up must be up on arms to activate shoulders

Then 2 rounds

30 seconds Glute activation (bridge)

20m samson stretch,

20m inch warms,

20 leg swings 10 per leg

10 punters


Bear Complex (2-3 reps)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Bear Complex 20 minutes to work on max weight set. 2-3 sets Start with the BB add 5-20 lbs each set. a set includes all 5 movements 7 times. IWER

7 sets equals 1 rep


Metcon (Weight)

EMOM 12 minutes
5 Hang Power Cleans 1/2 body weight

5 strict Press 1/2 BW

RX+ BW for both movements

Cool Down

3-5 minutes banded lat stretch

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