03/13/2018 – CrossFit Fixx
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03/13/2018

13
Mar

03/13/2018

CrossFit Fixx – CrossFit

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Warm-up

3 minute Run, bike, row, or ski

10 BB Front squats w/12″ box

10 Banded Good morning

10 steps banded monster walks 5R/5L

10 ring rows

10 Wall balls 20/14

Mobility

Front rack mobility work

Strength

Athletes will have 20 minutes for strength

Front Squat (5×3)

Work upi to 90% of 3 rep max

50-60-70-80-90

Good Mornings (5×3)

Athletes will start with 65/55 and add 5-20lbs if form is perfect.

Metcon

5 Rounds (AMRAP – Reps)

5 Rounds

: 30 seconds

Max Effort

Calories Airdyne

:30 seconds Rest

:30 Seconds

Max Effort Wall Balls 20/14

:30 seconds Rest

Mobility

Foam roll

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