10/06/2017 – CrossFit Fixx
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10/06/2017

6
Oct

10/06/2017

CrossFit Fixx – CrossFit

Warm-up

2 RFQ

10 alternating lunges

10 Banded good mornings

10 Front Squats to Box

:30 seconds Farmers carry 26/18

Strength

Front Squats 3×3

Good Morning 95/65 3×5

Weighted Lunges with KB in farmers carry 3×6

Front Squat (3×3)

80-90% of 3 rep max

Good Mornings (3×5)

Suggested weight 95/65

Weighted KB Lunges (3×6)

Athlete will have a KB (Pood) in each hand and perform alternating lunges
IWES

100 KB Swings w/Card Draw (Time)

Card Draw

100 KB (American Swings for time) Athlete should choose a weight that is challenging to maximize their workout!

Every time the athlete set the bell down the athlete must draw a card

Hearts = 4x face value Bear Crawls

Clubs = 2x face value Burpees

Dimond = 4x face value Lunges

Spade = 2x face value Push ups

Face cards are 10 x 2 for a total of 20

Aces = 10 DU

Joker is 400m Run
Note weight in comments

Cool Down/Skill

3-5 minutes foam roll

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