08/16/2018 – CrossFit Fixx
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08/16/2018

16
Aug

08/16/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Moderate to high volume for all of our movements today. High intensity in short :20 bursts. Try to minimize rest during the :20 bouts to maximize total count and finish each movement!

Warm-up

Warm-up (No Measure)

5 min AMRAP (60% pace)

25 single unders

10 plate G2OH

50ft gun walk w/ plate

1:00 rest

4 min AMRAP (70% pace)

10 “high jump” single unders

10 “fast wrist” single unders

7 plate squats

5 ring rows

1:00 rest

3 min AMRAP (80% pace)

10 double unders/ 15 singles

5 plate thrusters

5 jumping pull-ups/5 ring rows

Grab barbells:

1 round of:

7 good mornings

7 back squats

7 front squats

7 OH squats

WOD

Metcon (Time)

FOR TIME

In Tabata Format Complete…(:20 on/:10 off)

30 Back Squat (155/105) (3:00 Cap)

-:30 Transition-

60 Pull-ups (4:00 Min Cap)

-:30 Transition-

80 Wall Balls (20/14) (5:00 min Cap)

-:30 Transition-

200 Double Unders (6:00 min Cap)

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