06/21/2018 – CrossFit Fixx
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06/21/2018

21
Jun

06/21/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Long slog with an intentionally controlled pace.

Loading on step-up and TGU should be moderate-light.

Roughly 6:00 per round, 35 minute total time allotted for workout.

Warm-up

Warm-up (No Measure)

5 mins of..

PVC passes

5/5 around the world

5 behind the neck presses

5 back squat w/ behind the neck press @bottom (stand w/PVC locked out OH)

-rest as needed_

At 75% pace..

AMRAP x 5 min

10 overhead squat w/PVC

10 straight legged sit-up

10 PVC OH step-up (shoulder width grip, 5/5)

WOD

Metcon (No Measure)

NOT FOR TIME

5 ROUNDS

20/15 Calorie Row

4 Alt. DB TGU (50/35)

14 Alt. Plate OH Step-ups (25/15 | 24″/20″)

1:00 Ring FLR (front leaning rest)

-:30 walking or biking rest-

*Workout is specifically NFT. We are prioritizing intentional, quality movement above all else today. Leave about 35:00 for completion.

Turkish Get Up (Alt. DB TGU (50/35) x 4 reps)

Plate OH Step-ups (5 x 14)

14 alternating (25/15| 24″/20″)

Front Leaning Rest (FLR) (5 x 1:00)

1:00 hold on rings (hollow midline)

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