CrossFit Fixx – CrossFit
Today’s Goals & Stimulus
Heavy, high rep front squat – looking for close to max effort on the final set.
On the WOD, consistent unbroken work across all 4 rounds. Holding back in round 1 and 2 will make this possible. Pace yourself!
Warm-up (No Measure)
8 mins of continuous effort:
8 BB front rack lunges (4R/4L, :02 pause at top of lunge in front rack)
8 shoulder press (:02 pause at top)
:45 bike or rower ( consistent, moderate pace)
:15 hollow hold
Front Squat (3 x 10 )
-rest 2-3 minutes between sets-
Metcon (AMRAP – Reps)
30 seconds on / 30 seconds off
Bike For Calories
Box Jump Overs (24/20)