CrossFit Fixx – CrossFit
Today’s Goals & Stimulus
Heavy below parallel w/ load in front of the body. 90% 1RM is very heavy and both reps should be challenging!
Metcon is moderate loading, moderate volume, very leg heavy. Loads should be tough when fatigued.
Warm-up (No Measure)
3:00 bike, row, ski
10 alt. spiderman
10 dive bomb push-ups
10 1+1/4 air squats (:02 pause at bottom of 1st squat, then up 1/4, back down, then up)
10 knees to chest/heel to glute (pull knee into chest, then ankle into glute)
10 big arm circles, forward and back
Front Squat (5 x 2 Heavy (90% of 1RM))
Front Squat (135/95)
Push Press (135/95)
(15:00 hard cap)