07/17/2017 – CrossFit Fixx
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07/17/2017

17
Jul

07/17/2017

CrossFit Fixx – CrossFit

Warm-up

3 Rounds

10 Barbell Back Box Squats

:30 second Hold chin over bar hands in CU grip

10 Barbell Push Press

:15 second monkey hang grip in pull up position

Strength

With a running clock for 20 minutes (Rotate between each set)

Back Squat (5×3 )

Work at 85% of 3 rep max

Weighted Chin-ups (5×3)

Weighted done strict (no kipping)

DB KB Push Press (5×5)

Metcon

3 EMOMS 4 minutes each with a minute rest in between WODS

Scoring: Score your average time for each mini WOD

Metcon (Time)

1st 4 Minute EMOM
10 Box Jumps 24/20

Metcon (Time)

2nd 4 Minute EMOM
8 Thrusters 95/65

Metcon (Time)

3rd 4 minute EMOM
16 Kettlebell swings 53/35

Cool Down

Foam Roll 3-5 minutes

Mobility

Couch stretch 2 minutes per leg

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