07/25/2018 – CrossFit Fixx
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07/25/2018

25
Jul

07/25/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Long EMOM with a heavy pull, a high skills gymnastics movement, and an all out sprint.

Get the midline locked down for the deadlift, these should be completed in 10-20 secs allowing for proper rest.

Scale rope climbs effectively to allow finish in 40-45 secs.

Simple bike sprint – :20 on/:30 off

Warm-up

Warm-up (No Measure)

AMRAP 2 mins

10 banded bicep curls (use light band)

6 reverse lunges

*rest 1 min

AMRAP 2 mins

10 banded good mornings

6 air squats w/band

Grab bbells..

10 tempo deadlifts (4111)

7 mins to load bbell for WOD

WOD

Metcon (Weight)

WORKOUT

EMOM x 30 MINUTES

Min 1 — 3 Deadlifts (315/205)

Min 2 — 2 Rope Climb

Min 3 — :20 Bike Sprint / :30 Recovery Pedal

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