12/20/2017 – CrossFit Fixx
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12/20/2017

20
Dec

12/20/2017

CrossFit Fixx – CrossFit

Warm-up

200m (light KB) Famers Carry

Athlete should pick KB light enough for a light jog

2 RFQ

5 Box Dips

5 Ring Rows

: 30 second HSH

:30 second Banded High Knees (OFF Rack)

:30 second Banded Butt kickers (OFF Rack)

5 Ball Slams

Strength

Athletes will rotate between movements.

Ring L-Sit (5 sets of 3-5 second hold)

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.

Farmer’s Carry (5 x 100m walk/run)

IWES- Athlete should challenge themselves.

Note: you may not set the KB down until 100m is complete.

Ring Dips (5×3)

No Weight, Work on kipping.

Metcon

Metcon (No Measure)

12 minute EMOM “Speed”
Even

100m sprint

Odd

15 Ball Slams

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