09/27/2018 – CrossFit Fixx
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09/27/2018

27
Sep

09/27/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Class starts with extended warm-up of handstand practice. Try something ne and get out of your comfort zone! Moderate volume, get sweaty, but not fried for the WOD.

WOD- The volume for the HSPU and heaviness of the snatch will try to slow you down. Make sure movements are challenging, but not making athletes take longer than 2 mins per round.

Warm-up

Warm-up (No Measure)

5 mins of..

50 ft half kick ups

30 single unders

50 ft bear crawl

12 kips

5 mins of..

2 wall walks

20 double unders

5 dive bomber pushups

10 ring rows

Skill Work

ON A 12:00 CLOCK

Work Handstand Skills…

*Pike on Ground

*Kick up to Handstand

*Wall Walks

*Walk around box

*Strict HSPU on box

*Partner Handstand Balancing

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

35 Double Unders

8 Strict HSPU

4/4 Alt. DB Snatch Rx+(70/50) Rx(45/25)

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