03/20/2018 – CrossFit Fixx
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03/20/2018

20
Mar

03/20/2018

CrossFit Fixx – CrossFit

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Warm-up

3 minutes foam roll

1 RFQ

:30 seconds HSH

10 banded pull aparts

:30 seonds squat hold

10 banded good mornings

5 sit-ups

5 ring rows

5 tricep dips off Box

10 DU

Mobility

Shoulder mobility

Gymnastics

Athletes will have 25 minutes

Athletes will rotate between movements.

NOTE: Bar muscle ups are ONLY if you have them all others Jumping Bar MU

Handstand Push-ups (3×5)

Jumping Bar Muscle Ups (3×5)

Ring L-Sit (5×3)

Arms in full extension, and locked lift and lower legs straight out in front of you. Your body position will be in the shape of an “L” Hold for 3-5 seconds then lower legs.

WOD

Bar Muscle-ups (3×2)

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Mobility

Calf partner rollout

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