01/16/2018 – CrossFit Fixx
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01/16/2018

16
Jan

01/16/2018

CrossFit Fixx – Barbell Club

Warm-up

Barbell Club Standard warm-up (No Measure)

Barbell Club Standard warm-up

3-5 minutes Run or Row

Pre-workout Foam Rolling 2-3 minutes

Standard Dynamic

wrist circles

elbow circles

arm circles

seal swings

over & back

free style bounce

arm rotations

torso rotations

bow & bend

hip circles

knee circles

ankle circles

leg swings

equating ankle stretch

Russian baby makers

iron cross

scorpion

walking lunge w/twist

samson stretch

spiderman walk

This warm up should take 10-15 minutes total time

Strength

Deadlift (5×3 )

Start at 50% work up to a 3 rep max for the day.

Push Press (work to 1 rep max)

5-5-3-3-2-1-1

Weighted Chin-ups (1 rep max)

work up to a new 1 rep max

Barbell ab work

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