12/15/2017 – CrossFit Fixx
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12/15/2017

15
Dec

12/15/2017

CrossFit Fixx – CrossFit

Warm-up

200m light jog

5 minute AMRAP

10m butt kickers

10m high knees

10m Samson stretch

10 light KB Swings

10 ab-mat sit ups

Strength

Skill Review

5 minutes Split jerk (Foot Work)

Split Jerk (1 rep max)

5-5-3-3-1-1-1

False Grip Ring Rows (5×5)

Athlete will place hand through the rings in false grip hand position keeping the tight body position.
Note: Scale :15 second hold in False grip arms extended thight body position

Weighted Sit-ups (5×10)

45/25

Metcon

Metcon (Time)

3 Rounds for time

400m Run

40 Mt Climbers

30 Russian Swings 70/53

20 Squat Jumps

10 Pullups

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