CrossFit Fixx – CrossFit
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
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
San Fran Chipper (Time)
How strong are your legs?
How Fast can you move them?
30 Back Squats at body weight
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
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.
couch stretch on the wall 2 minutes per leg