09/21/2018 – CrossFit Fixx
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09/21/2018

21
Sep

09/21/2018

CrossFit Fixx – Kids Speed & Strength

Today’s Goals & Stimulus

Pushing on into the weekend with today’s pushing workout!

Strength- builds horizontal pushing strength. Volume low to moderate, load should be heavy. 2-3 minutes between heavier attempts.

WOD is FAST. Volume is moderate to high, time is moderate, with bodyweight loading. 3-4 rounds for all!

Warm-up

Warm-up (No Measure)

8 min EMOM

Partner stations (:45 on/:15 transition)

Min 1: Partner 1 row/ Partner 2 push up to down dog/ alt groiners

Min 2: up down to partner med ball chest pass

Strength

ON A 15:00 CLOCK

Build to a Heavy 3 Rep Bench

WOD

Bench Press (15:00 to Build to a Heavy 3 Rep Bench)

Metcon (AMRAP – Rounds and Reps)

WORKOUT

AMRAP x 6 MINUTES

10/8 Calorie Row

12 Push-ups

14 Air Squat

-Rest 3:00-

REPEAT AMRAP!

Metcon (AMRAP – Rounds and Reps)

WORKOUT

AMRAP x 6 MINUTES

10/8 Calorie Row

12 Push-ups

14 Air Squat

*Score both AMRAPs separately

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