10/27/2017 – CrossFit Fixx
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10/27/2017

27
Oct

10/27/2017

CrossFit Fixx – CrossFit

Warm-up

3 minutes foam roll

1 RFQ

:30 seconds HSH

10 banded pull aparts

:30 seonds squat hold

10 banded good mornings

6 ring rows

6 tricep dips off Box

6 BB thrusters

3 minutes strapless row

Mobility

Shoulder mobility

Strength

Athletes will rotate between movements.

NOTE: Bar muscle ups are ONLY if you have them all others Jumping Bar MU

Handstand Push-ups (3×5)

Jumping Bar Muscle Ups (3×5)

Ring L-Sit (5×3)

Arms in full extension, and locked lift and lower legs straight out in front of you. Your body position will be in the shape of an “L” Hold for 3-5 seconds then lower legs.

Bar Muscle-ups (3×2)

WOD

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

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