09/27/2017 – CrossFit Fixx
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09/27/2017

27
Sep

09/27/2017

CrossFit Fixx – CrossFit

Warm-up

3 RFQ

10 PVC Wrap arounds/10 PVC Pass through

:30 seconds Kipping practice on the bar

3 minutes TGU with Light KB

Strength

Athlete will rotate between movements

Turkish Get Up (5 sets 1R/1L)

Increase bell every set

Push Press (5×3 at 70% )

All 5 sets at 70% of 3 rep max

Weighted Ring Dips (5×3 )

IWES

WOD

Metcon (Time)

For Time
Buy In

6 Alternating TGU at 75% of your max 3R/3L

4RFT

200m Run

15 KB Swings at TGU weight

15 Mountain Climbers

15 Goblet Squats at TGU weight

RX+

30 KB Swings at TGU weight

30 Mountain climbers

30 Goblet Squats at TGU weight

Mobility

3-5 minutes Glute Smash w/Lacrosse ball

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