CrossFit Fixx – CrossFit
3 minute Bike, Ski Row or Run (athletes choice)
5 minute AMRAP
5 Deadlifts 65/55 TnG (Touch and Go)
5 Box Step-ups 24/20
5 Floor press 65/55
5 Ring rows
Coach will review proper form on Deadlift /Bench Press.
Athletes wih 70%+ on the bar must have a spotter!
Athletes will have 30 minutes to work on lifts. Athletes should rotate between movements.
Bench Press (10-9-8-7-6-5-4-3-2-1)
Athletes will start with just the barbell for 10 reps as the repitions decrease the weight will increase. athletes will add 5-20lbs each set.
Athletes will start with 10s or 25s on the bar and as the reps decrease the weight will increase 5-20lbs per set.
21-15-9 WB/KBS (Time)
Wall Balls 20/14
Kettle bell Swings (American) 53/35