02/19/2018 – CrossFit Fixx
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02/19/2018

19
Feb

02/19/2018

CrossFit Fixx – CrossFit

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Warm-up

3 minute Run, Row, Ski or Bike

2x :30 ring rows

2x :30 seconds air squats

2x :30 seconds burpees

2x :30 seconds sit-ups

Strength

Athletes will have 25 minutes for strength. Rotate between movements

Back Squat (5×3)

80% of 1 rep max

40-50-60-70-80

GHD Situps (5×10)

Metcon

12:00 AMRAP (AMRAP – Rounds and Reps)

12 minute AMRAP

3 Clusters 95/65

6 CTB Pull-ups

9 Bar Facing Burpees

6 Clusters

9 CTB Pull-ups

12 Bar Facing Burpees

9 Clusters

12 CTB Pull-ups

15 Bar Facing Burpees

12 Clusters

15 CTB Pull-ups

18 Bar Facing Burpees

15 Clusters

18 CTB Pull-ups

21 Bar Facing Burpees

Cluster = Full Clean + Thruster

Mobility

pec rollout against the wall.

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