06/29/2017 – CrossFit Fixx
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06/29/2017

29
Jun

06/29/2017

CrossFit Fixx – CrossFit

Warm-up

3 minute strapless row

2 rounds

5 Pushups

5 Pullups

5 Jump squats

10 lunges

Advanced Skill Work

Max Weight Plank Hold (1×1)

Add 25,35,45 lb plates and hold for as long as possible
***Must be perfect form to add weight. Your coach will decide for you.

Strength and Conditioning

250 Row (Time)

250 Row
2×2 Sprint test (Rest equal time between efforts)

Score your average

Metcon

Metcon (Time)

As fast as possible
One round for Time of:

1000 m row

40 hand release push-ups

30 jump-squats

20 walking lunges

10 pullups

1000 m row

RX+ 1500m row

60 HRPU

50 JS

40 WL

30 PU

1500m row

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