CrossFit Fixx – CrossFit
Today’s Goals & Stimulus
Interval sprinting, 70-85% effort each round…not redlined but very fast throughout. Low load, moderate-high volume across all rounds. Goal is sub 4:00 each round for everyone, every time. Recovery should be just enough to allow lungs to come back for run.
Warm-up (No Measure)
3 Rounds for quality
8/8 single arm KB Arnold press (light-moderate)
8/8 bent over row (:02 down)
1:00 KB dead bug (:30 each arm, KB extended)
:30 max single unders
2 Rounds for quality w/ WOD KB weight..
7 swings (full ROM)
Interval Helen (5 Rounds for time)
5 SETS, EACH FOR TIME
21 KB Swings (53/35)
-rest 1 minute-
*Score EACH round! Goal is to get the same time each round. Time should be faster than avg. round in Helen.