3/23/2018 – CrossFit Fixx
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3/23/2018

23
Mar

3/23/2018

CrossFit Fixx – Kids Speed & Strength

Warm-up

3x or 5:00

10 squats

handstand walk or bear crawl

10 lateral lunges

forward roll

10 walking lunges

broad jump

200-meter run

Strength

5×2 Wide Grip PU add weight if possible each set

Back Squat (5 X 5) (70% of 5 rep max)

Shoulder Press (5 X 5) (70% of 5 rep max))

WOD

Metcon (AMRAP – Rounds)

JV:

9:00 Minutes

6 thrusters, 65#/55#

9 burpees

12 double-unders

Novice:

9:00 Minutes

6 thrusters, 45#/35#

9 burpees

12 double-unders

Cool Down

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