12/13/2017 – CrossFit Fixx
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12/13/2017

13
Dec

12/13/2017

CrossFit Fixx – CrossFit

Warm-up

3 minutes

Roll out Feet w/lacrosse ball or PVC

2 RFQ

20m Calf stretch

20m Side shuffle right

20m side shuffle left

20m Bear crawls

20m frog in and out

Strength

Athletes that have Deficit HSPU should add additional plates.

Handstand Push-ups (5×3)

Deficit Handstand Push-ups (5×3)

Add plate height under notes

Candle sticks (5×5)

From standing position roll to the ground bringing feet straight up in the air then aggressively setup to a squat and back to standing position.

Pistols (5×10 (5R/5L))

Metcon

Metcon (Time)

3 Rounds for time

10 Pullups

20 V-ups

30 alternating pistols

40 Flutter kicks

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