01/29/2018 – CrossFit Fixx
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01/29/2018

29
Jan

01/29/2018

CrossFit Fixx – CrossFit

Warm-up

3 minutes foam roll

20 Calories on bike or row

20m punters

20 Swanson’s (front/back and side/side)

20m inch worms

1 minute banded high knees

1 minute banded butt kickers

Strength and Conditioning

Athletes will Run a 100m sprint, rest equal time, then 200m rest equal time, then 400m rest equal time, then 800m

100m Run (Sprint) (Time)

Max Effort 100m Run

200m sprint (Time)

400m Run (Time)

Max Effort 400m Run

800m Run (Time)

Max Effort 800m Run

Metcon

3 RFT (Time)

3 RFT

20 Pushups

30 Hallow Rocks

40 air squats

50 mountain climbers

200m run

Cool Down/Skill

1 minute per side couch stretch

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