05/14/2018 – CrossFit Fixx
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05/14/2018

14
May

05/14/2018

CrossFit Fixx – Kids Speed & Strength

Warm-up

1:30/side single leg strapless row warmer

“2RFQ:

7 Barbell DL

:30 glute bridge hold w/ plate on hips (15/10)

5 Ring Rows

:30 HS Hold “

Strength

8min Ping Pong

A: :20 max Sit-ups

B: 8-12 Pullups (C2B if possible)

WOD

Metcon (AMRAP – Rounds)

10 min AMRAP

4 push press to back squat thruster 55/35

30 Single Unders or 10 DU

4 20′ shuttle to BJ 20/12″

Max time HS Hold (only 1 attempt)

*two scores (think about how to maximize)

Max time post to comments

Rounds Completed

Cool Down

5min barefoot jump rope

Mobility

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