10/25/2017 – CrossFit Fixx
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10/25/2017

25
Oct

10/25/2017

CrossFit Fixx – CrossFit

Warm-up

Roll out Feet w/lacrosse ball or PVC

20m samson stretch

20m inch warms

20m spiderman crawls

20 leg swings

10 per leg

10 punters

Strength

Shoulder Press (5×5 )

Athlete will work up to 80% of 5 rep max

Good Mornings (5×5 )

Athlete will start with 75/55 on the bar if perfect form may add 5-10 lbs each set

Pistols (5×10)

Athlete will alternate legs

Metcon

Tabata

Tabata Something Else (AMRAP – Reps)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.

Mobility

Foam roll for 3-5 minutes

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