11/13/2017 – CrossFit Fixx
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11/13/2017

13
Nov

11/13/2017

CrossFit Fixx – CrossFit

Warm-up

Foam roll 3-5 minutes

3 minute jump rope

20m Samson stretch

20m punters

20m spiderman crawls

20m bear crawls

20 Swansons (Front/Back)

20 Swansons (Side/Side)

20m calf stretch

Strength and Conditioning

3 holds to test you core strength

with 2 minutes rest between efforts

Max Effort Hollow Hold (1)

Athlete will start lat on the ground at the call of 3..2..1 athlete will perform max effort hold for time in the hollow position. Athlete will put time in comments.

Max Plank (1)

note time under comments

Max Arch Body Hold (1)

Athlete will start tummy down on the ground at the call of 3..2..1 athlete will perform max effort arch body hold. Athlete will score time under comments

Metcon

100 DU/ with card draw (Time)

100 Double Unders for time (30 minute cap)

***Modify 300 Singles
Every time the rope stops pick a card

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