06/15/2018 – CrossFit Fixx
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06/15/2018

15
Jun

06/15/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Extended warm-up focused quality movement, low loading, low volume..keep the practice intentional and focused.

WOD- light loading, moderate volume, moderate duration.

Warm-up

Warm-up (No Measure)

As a class:

40 plate hops

30 lunges with plate overhead

20 kip swings on bar (5 at a time)

10 push-ups

Individually:

3 wall walks

20 sit-ups

:10 ring support hold

:10 bottom of ring dip hold

Skills

Warm-up (No Measure)

EXTENDED WARM-UP

3 SETS, Not For Time

25ft Handstand Walk or :30 Handstand Hold

50 Double Unders or 1 Minute of Practice

Max Strict Ring Dips (Banded or Box)

-Rest 1:30 between sets-

Ring Dips (Strict max reps x 3)

WOD

Metcon (Time)

FOR TIME

30 Thrusters (95/65)

30 Toe to Bar

60 Wall Ball (20/14)

30 Toe to Bar

30 Thrusters

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