02/21/2018 – CrossFit Fixx
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02/21/2018

21
Feb

02/21/2018

CrossFit Fixx – Kids Speed & Strength

Warm-up

3x or 5:00

30 Sec Handstand hold

Handstand walk or bear crawl

Forward roll

10 one-legged side-to side hops, each leg

50-meter high-knee skip

50-meter carioca

10 squats

Strength

Floor Press (3 X 5 (adding 5lbs more then last time))

Pendlay Row (3 X 5 (5lbs more than last time))

Skills

Rowing

WOD

Metcon (Time)

JV:

1000-meter row

50 wall ball shots, 14#/10#

30 pull-ups (please wrap thumbs)

Novice:

750-meter row

30 wall ball shots, 10#/8#

15 pull-ups (please wrap thumbs)

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