02/13/2018 – CrossFit Fixx
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02/13/2018

13
Feb

02/13/2018

CrossFit Fixx – CrossFit

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Warm-up

5 minutes Foam Roll

3 minute strapless row

2 Wall walks nose and belly to wall

10 ring rows

10 push ups

10 hip pops

10 air squats

Mini Strength

250 Row (Time)

250 Row

Advanced Skill Work

Athletes will have 15 minutes to work on pull-ups, chest to bar pull-ups and Bar MU.

PULL UP Progressions

Bar w/Box

BAR MU Progressions

– 9 strict pull-ups (band if necessary)

-9 strict CTB pull-ups (band if necessary)

-9 sternum to bar (band if necessary)

– 1 banded BMU

Pull-ups

Chest-To-Bar Pull-ups

Bar Muscle-ups

Skill Review

Dumbell Snatches

Metcon

DB Snatches/Pull-ups (AMRAP – Rounds and Reps)

8 minute AMRAP

20 DB Snatches 50/35

10 Pull-ups

NOTE: If you have to scale pull-ups (Jumping Pull-ups) No Bands

Mobility

wrist stretch/forearm stretch

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