11/28/2017 – CrossFit Fixx
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11/28/2017

28
Nov

11/28/2017

CrossFit Fixx – CrossFit

Warm-up

3-5 minutes foam roll/PVC foot roll

2 RFQ

5 Barbell cleans

:30 seconds Glute bridge hold

5 Ring rows

:30 squat hold (active)

5 Wallballs

:30 KB Swings (Light)

Strength

Athlete will have 35 minutes for strength. Rotate between movements

Clean (5×3)

Work up to 80% of 3 rep max

Weighted Bridge (w/45 plate 5×1)

with barbell
Athlete will perform 1:00 minute hold.

Weighted Pull-ups (5×3)

80% of 3 rep max

Metcon

21-15-9 WB/KBS (Time)

21-15-9

Wall Balls 20/14

Kettle bell Swings (American) 53/35

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