09/11/2017 – CrossFit Fixx
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09/11/2017

11
Sep

09/11/2017

CrossFit Fixx – CrossFit

Warm-up

3 min row strapless

2 Rounds

KB Warmer light KB

10 Halos

10 around hips,

10 in and out knees

10 Good morning

Strength

KB Bottoms Up Lunges (3×10 5R/5L )

With a KB in one hand, holding the handle so that the bell is facing up you will alternate lunge
This will test your balance and grip strength.

Choose Bell wisely

DB KB Push Press (3×5 )

IWES

Goblet Squat (3×10)

Choose a weight all 3 sets at the same weight

Conditioning

200 Single Arm KB Swings (AMRAP – Rounds and Reps)

With 10 minutes on the clock you will perform 200 Russian swing alternating every 10 reps you will have :30 seconds to perform 10 reps at the top of every :30 seconds you will perform 10 reps. The faster you get the reps completed the longer your rest. When you are unable to perform your ten reps in the :30 seconds your workout is complete.
Rx 53/35

Rx+ 70/53

Mobility

Couch stretch

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