03/16/2018 – CrossFit Fixx
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03/16/2018

16
Mar

03/16/2018

CrossFit Fixx – CrossFit

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Warm-up

20m Samson stretch

:30 second wall sit w/med ball

20 Swansons

:30 second Wall sit w/med ball

20m calf stretch

:30 second Wall sit w/med ball

20m spidermans

Strength and Conditioning

Athletes will have 15 minutes to work on GHD and Rig dips

GHD Situps (5×5 )

Weighted Pull-ups (5×1)

GHD Back Extensions (5×5)

Warm-up

Warm up for the WOD

2x 10 seconds Kipping (hollow body to superman)

2x 30 seconds KB Swings

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Cool Down

200m light jog

Mobility

Foam roll

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