4/18/2018 – CrossFit Fixx
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4/18/2018

17
Apr

4/18/2018

CrossFit Fixx – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 total

:30 jumping Jacks

:30 Air Squat

:30 Mountain Climbers

:30 Toe-Touch to Arms Overhead

Grab light/moderate KB and PVC pipe

4:00 total, Tabata Warm-up

Station 1: Bike or Mountain Climbers

Station 2: KB Swing

Strength

Barbell Bent Over Row x Chin-up

3 sets

BB BOR X 8 Reps (2x0x2 tempo)

-rest 15 seconds

Chin-up Grip Pull-ups X 10 Reps

-rest 15 seconds

Bent Over Row (3 x 8 2x0x2 tempo (2down-0pause-2up))

Same weight for all sets

Chin-up Grip Pull-ups (3 x 10)

Traditional Chin-up

Palms toward your body

Metcon

Metcon (7 Rounds for reps)

7 ROUNDS @ 85% Effort

30 second calorie Bike

-30 second rest

30 second Double Unders

-30 second rest

30 second Burpees

-30 second rest

*Repeatable scores every round

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