03/09/2018 – CrossFit Fixx
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03/09/2018

9
Mar

03/09/2018

CrossFit Fixx – CrossFit

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Warm-up

3 minute run, bike, row or ski

2 RFQ

10 Barbell back squats to 12″ box

10 Barbell good morning

10 Barbell Bent over row

10 Light KB AM Swings 35/26

Strength

Athletes will have 35minutes for strength. Rotate between movements

Back Squat (7×3)

Work up to 75% of 1 rep max

KB Bent Over Row (5×10 5R/5L)

IWES

Strength and Conditioning

Mobility

Couch stretch

21-15-9 WB/KBS (Time)

21-15-9

Wall Balls 20/14

Kettle bell Swings (American) 53/35

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