09/18/2017 – CrossFit Fixx
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09/18/2017

18
Sep

09/18/2017

CrossFit Fixx – CrossFit

Warm-up

3:00 minutes PVC pass through/wrap arounds High and Low (Low is in a squat or lunge)

Then 2 RFQ

5 Wall squats as close as possible with arms straight up OH

10 BB Behind the neck strict press

10 BB OHS

:45 seconds Hand stand hold (HSH)

Strength

Rotate between movements

Warm-up

3:00 minutes PVC pass through/wrap arounds high/low (low is in a squat or lunge position.

2RFQ

5 Wall squats with arms straight up OH/ As close to the wall as possible while maintaining perfect form

10 BB behind the neck strict press

10 BB OHS

:45 seconds HSH

Overhead Squat (5×3 )

Work up to a three rep max

60-70-80-90-100

GHD Situps (5×10)

Ring Pull ups (5×3)

Weighted if perfect form (No Kipping) In notes log weight

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

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