CrossFit Fixx – CrossFit
Today’s Goals & Stimulus
Front squat is meant to be moderate to heavy, increasing load as rep count descends.
WOD is meant to be 13:00 nonstop with short sets and a short row. High heart rate and heavy breathing.
Warm-up (No Measure)
Alternating Tabata 4:00, :20 work/ :10 rest
movement 1: air squats
movement 2: sit-ups
In groups of 2 or 3, find a rack…
each athlete perform :20 exaggerated rack hold
while others perform alt spiderman stretches
*Sets should all be heavy. Each “second” set should be heavier than set prior of same number.
Metcon (AMRAP – Rounds and Reps)
AMRAP x 13 Minutes
13 Wall Balls (20/14)
13 American KB Swings (70/53)