03/05/2018 – CrossFit Fixx
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03/05/2018

5
Mar

03/05/2018

CrossFit Fixx – Kids Speed & Strength

Warm-up

3x or 5:00

10 PVC pass-throughs

30 seconds in the bottom of the squat

Burgener warm-up

Strength

Shoulder Press (3 X 5 (5lbs heavier then last time))

Back Squat (3 X 5 (5lbs heavier then last time))

WOD

Metcon (Time)

JV:

3 rounds

25 squats

200-meter run

15 push-ups

200-meter run

10 hang power cleans, 55#/45#

200-meter run

Novice:

3 rounds

25 squats

200-meter run

15 push-ups

200-meter run

10 hang power cleans, 35#/25#

200-meter run

Challenge

5:00-10:00

Practice gymnastics hollow on floor and on bar

Mobility

hips, shoulders

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