12/21/2017 – CrossFit Fixx
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12/21/2017

21
Dec

12/21/2017

CrossFit Fixx – CrossFit

Warm-up

3 minute strapless row

3 minutes wall hip therapy/mobility

5 Minute AMRAP

10 BB Back Squat to Box (2 count hold at the bottom)

5 Seal Pushups

10 Banded good morning

5 Hand Release Pushups

Strength

Athletes will have 20 minutes for strength. Athletes should rotate between the movements

Back Squat (10-9-8-7-6-5-7-3-2-1)

Athlete will start with the bar and add 10-20lbs each set.

Good Mornings (5×3)

These are seated on the 20-24″ box

Start w/empty bar IWES

Metcon

San Fran Chipper (Time)

How strong are your legs?

How Fast can you move them?

30 Back Squats at body weight

1000m Row

Athlete can set the bar up on the rack, but must complete all 30 BS reps before moving to the rower.

RX+ 1.5 (One and a 1/2) BW

2000m Row
Note for larger classes have 6 athletes start and then once they are done with the back squats start the next group, and so on.

Mobility

couch stretch on the wall 2 minutes per leg

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