04/16/2018 – CrossFit Fixx
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04/16/2018

15
Apr

04/16/2018

CrossFit Fixx – CrossFit

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Warm-up

15 ish mins

3 rounds of :30 second squat hold during workout brief

3 rounds:

athletes choice cardio – 1 min moderate effort

1 min AMRAP

5 slow focused squats holding the rig

6 mountain climbers

2 rounds:

athletes choice cardio – 1 min higher effort

1 min AMRAP

3 kip swings

5 PVC pass throughs

2 rounds:

:30s air squats (1 down, 3 hold, 1 up)

:30s pull-up work

Strength

25 mins

BACK SQUAT

Build to a moderate-heavy 5 rep in 10 Minutes

Then….

BACK SQUAT

5×3 (Tempo 1X3X1) 1 down-3 hold at bottom -1 up (smooth down, hold, fast up)

*Use same weight as heavy 5

Back Squat (5 x 3)

Metcon (Time)

FOR TIME

45 Wall Balls

30 Pull-ups

30 Wall Balls

20 Pull-ups

15 Wall Balls

10 Pull-ups

*Time Cap 12 Minutes

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