01/26/2018 – CrossFit Fixx
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01/26/2018

26
Jan

01/26/2018

Announcements

Don’t forget to sign up for the CrossFit Open. All workouts can be scaled or Rx’d! Ask your coach for more info.

CrossFit Fixx – CrossFit

Warm-up

Walks 20m

High on toes Ballerina

heals

outside foot

inside foot

10 Banded Good mornings

10 push ups

10 ring rows

10 squats to med ball

10 med ball cleans

Strength

Front Squat (4×3)

Athletes should work up to 85% of 3 rep max

55%-65%-75%-85%

Good Mornings (4×5)

Athletes will start with two 10’s on the bar. 65/55 if perfect form they may add 5-20lbs per set

Metcon

Burpee Ladder (Time)

Athlete will perform Burpee/Ball slam Ladder

10-1

9-2

8-3

7-4

6-5

5-6

4-7

3-8

2-9

1-10

Mobility

3-5 minutes foam roll

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