08/13/2018 – CrossFit Fixx
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08/13/2018

13
Aug

08/13/2018

CrossFit Fixx – Kids Speed & Strength

Today’s Goals & Stimulus

Cardio/gymnastic workout to start the week off right, closing the class with development of all things muscle-ups!

WOD – moderate volume, long workout w/both gymnastic and mono structural elements.

With a 25 min hard cap, half of the time will be devoted to the toes to bar and box jump overs, with the other half at the row (about 4:00) and run (about 2:00).

Show Monday who’s boss!

Warm-up

Warm-up (No Measure)

6 min AMRAP

(progress movements at 1/2 time)

100m jog

15 air squats

1.) 10 kip swings – 2.) 10 kipping knee raises

1.) 5 box step overs – 2.) 5 box jump overs

WOD

Metcon (Time)

FOR TIME

3 ROUNDS FOR TIME

500 m Row

20 T2B/captain’s chairs

30 Box Jump Overs (20″/12″)

200m Run

(25:00 Hard Cap)

Skill Work

NOT FOR TIME

10:00 Muscle-Up Skill Development

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