CrossFit Fixx – CrossFit
2 min light jog
5 air squats
2 rope climbs-ups (Laying flat on the floor pull body to standing position on the rope)
:30 second plank
5 kettle bell swings (Focus on hip drive and tilt)
50m sled pull (empty sled)
2 20m shuttle runs
:30 seconds wall sit w/slam ball torso twist
5 minutes Alternating Dumbbell Snatch Test (AMRAP – Reps)
100 Alternating Dumbbell Snatch Test
Note: If athlete was able to perform all 100 reps under 5 minutes athlete they should use a heavier DB next time.
Sled pull (2×2 50m pull)
Pull weighted sled set distance.
Rope Climb (2×2)
Isometric (No Measure)
How strong is your mental game?
2.5 minutes Wall sit
2 minute plank
1.5 minute L-sit
1 minute superman
2 Rounds (12 minutes) :30 seconds rest between rounds