10/04/2017 – CrossFit Fixx
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10/04/2017

4
Oct

10/04/2017

CrossFit Fixx – CrossFit

Warm-up

Roll out Feet w/lacrosse ball or PVC

Calf stretch

20m samson stretch

20m inch warms

20 leg swings 10 per leg (aka Swanson’s)

10 punters

Gymnastics

Handstand Push-ups (5×5)

Rx+ Deficit

Note in comments

Kipping (Accumulate 5 minutes)

Hollow rock to super man
Break it up any way you want :30 seconds at a time or 1 minute at a time. Athlete must accumulate 5 minutes.

Note in comments how you accumulated your time

Pistols (5×10 alternating 5R/5L)

Rx+ Weighted

Note in comments

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

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