07/13/2018 – CrossFit Fixx
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07/13/2018

13
Jul

07/13/2018

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

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

Strength

FRONT SQUAT

6-6-4-4-2-2

*Sets should all be heavy. Each “second” set should be heavier than set prior of same number.

Front Squat

WOD

Metcon (AMRAP – Rounds and Reps)

WORKOUT

AMRAP x 13 Minutes

13 Wall Balls (20/14)

13 American KB Swings (70/53)

213m Row

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