05/07/2018 – CrossFit Fixx
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05/07/2018

7
May

05/07/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Today we will push three different directions (vertical, horizontal, down). Scale for unbroken wall balls, row at a consistent pace, and break up the toes to bar in no more than 2-3 times per set. Happy Monday, get after it!!

Warm-up

Warm-up (No Measure)

Partner up – 3 rounds each:

Partner A tries to row 100 m while Partner B completes 10 air squats/5 sit-ups

*As team see how many meters you go over/under. Perform that many burpees between partners after the 3 rounds.

Everyone grab a moderate db, 1 round together:

10 alternating db snatches

10 second bar hang

10 pushups on knees holding 1 db switching between arms

5-10 kip swings

10 thrusters holding the db

5-10 kip w/knees up/goes to bar

Skills

3 SETS (For Quality)

3 Weighted Ring Dips (33X1)

6 Kipping HSPU or Upside down on Box

Max Ring Push-ups (fast)

-rest 3 minutes between sets-

Weighted Ring Dips (3 down, 3 pause, fast up)

Handstand Push-ups (kipping or upside down on a box)

Ring Push-ups (MAX!)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

5-10-15-20-25 and so on…

Wall Ball (20/14)

Calorie Row

Toes to Bar

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