07/13/2017 – CrossFit Fixx
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07/13/2017

13
Jul

07/13/2017

CrossFit Fixx – CrossFit

Warm-up

15 Leg Swings Front /Back

15 leg Swings side/side

2 Rounds

10 BB Back Rack Lunges 5R/5L

10 BB Floor Press

10 Push Press

45 seconds glut bridge hold

Strength

Rotate between movements (RBM)

Back Rack Lunge (3×10 5R/5L)

With the barbell in the back rack position. Start with 60% work up to 80%

GHD Situps (3×15)

***Weighted*** Only with perfect form and quads active w/rubber ball 10/15 lbs

Push Press (3×5)

Work at 70% of 5 rep max

Metcon

Metcon (Time)

As Fast as possible
50 Swings Buy in 53/35

6 Rounds

3 DL 155/125

6 Box Jumps

9 TTB

Cash Out 50 Swings 53/35

RX+ KB Swings 70/53

DL 195/155

Burpee Box Jumps

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