01/08/2018 – CrossFit Fixx
Call Us: (520) 300-4109

01/08/2018

8
Jan

01/08/2018

CrossFit Fixx – CrossFit

Warm-up

200 m light jog

2 Rounds (6 minutes)

:30 seconds Burpees

:30 seconds BB alternating lunges

:30 seconds ring rows

:30 seconds BB Back Squat

1:00 rest

Strength

Athletes will have 20 minutes for strength

Back Rack Lunge (3×10 5R/5L)

Althete will perform all 3 sets at 65%

Note: This should be challenging but not to difficult.

Weighted Ring Dips (3×3)

Work to establish a new 3 rep max

Metcon

EMOM for 8:00 minutes (Weight)

8:00 minute EMOM

Even minute

5 Back Squats at 50% of 1 Rep Max

Odd minute

10 Burpees

RX+ Back Squats at 70%

Skill Work

3 Dragon levers

3 x :30 seconds HSH nose and belly to wall

Leave a Reply