07/10/2018 – CrossFit Fixx
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07/10/2018

10
Jul

07/10/2018

CrossFit Fixx – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

1 minute legs only rowing

1 minute legs + body rowing

1 minute full body rowing

Rower pacing drills (set monitor to kg/lbs graph)

10-15 easy strokes @22-24spm, rest

10-15 hard strokes @28-30spm (Try to replicate same power output’s graph for each stroke!)

1 minute row @20-24spm w/:45 rest

1 minute row @24-28spm w/:45 rest

:30 row @as fast as possible

10 low step-ups or low box jumps

8 WOD height step-ups or box jumps

6 burpee box jump overs

….5 slam balls after each set

Strength and Conditioning

ROWING INTERVALS

5 ROUNDS

1 Minute Row

1 Minute Recover

Row @ 500m pace (~80%)

Walking or Biking Recover

WOD

Metcon (Time)

FOR TIME

10-9-8-7-6-5-4-3-2-1

Burpee Box Jumps Over

10 Slam Balls (20/15)

*10 Slam Balls after each round, 100 total.

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