07/11/2018 – CrossFit Fixx
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07/11/2018

11
Jul

07/11/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Long duration, high volume, low to no load.

Goal for all athletes is constant movement for the full 30 minutes with times per round being approximately 5-6 minutes.

Warm-up

Warm-up (No Measure)

200m jog all together

6 min partner AMRAP, 1 athlete works at a time

5 knee push-ups or perfect push-ups

10 lunges or air squats

15 plate hops or single unders

*partner “resting” works through 15m drills, athlete’s choice

-high knees

-butt kickers

-toy soldiers

-toe walking

-heel walking

-skip bounding

200m group jog

5 slow air squats – ROM and heels down focus

5 slow air squats – focus on knees tracking out

5 slow air squats – focus on chest up/ belly tight

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP x 30 MINUTES

400m Run

20 Sit-ups

30 DB Push Press (35/25)

40 Air Squats

50 Double Unders

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