08/28/2017 – CrossFit Fixx
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08/28/2017

28
Aug

08/28/2017

CrossFit Fixx – CrossFit

Warm-up

3 RFQ

10 PVC Wrap arounds

10 PVC Pass through

:10 second single arm ape hang grip in pull up position 10 seconds R/L

Strength and Conditioning

Rotate between movements

Shoulder Press (5×3 at 70% of 3 rep max)

all 5 sets at 70%

Jumping Bar Muscle Ups (5×2)

Bar Muscle-ups (5×2)

Head Stand Hold (5×1)

Scale to against the wall

In comments write time.

Metcon

The Longest Mile (Time)

4 Rounds for Time

10 Burpees

100 meter Run

10 Air Squats

100 meter Run

10 Push-ups

100 meter Run

10 sit-ups

100 meter Run

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