CrossFit Fixx – Kids Speed & Strength
Today’s Goals & Stimulus
Fast paced with a moderate amount of volume. Finish under that 15 minute cap!
Skill work – pretty long time spent in hollow hold, so strategize to hit that 3 minutes.
Warm-up (No Measure)
7-10 ring rows
7-10 kb deadlifts
5 up downs
2 rounds 100m run
7-10 jumping pull-ups
7-10 russian swings
3 Rounds for time of:
21 Kettlebell Swings, 53# / 35#
Max Effort Hollow Hold (accumulate 3 mins. log UnBroken seconds as reps)
Athlete will start lat on the ground at the call of 3..2..1 athlete will perform max effort hold for time in the hollow position. Athlete will put time in comments.