10/15/2018 – CrossFit Fixx
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10/15/2018

15
Oct

10/15/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Today’s workout is a couplet of two nontechnical movements, Slam Balls and Slam Ball Alt. Lunges. The goal for today is to get the heart rate up and get sweaty before the Strength Session.

Workout should be fast! Maintain intensity for all 5 rounds. Finish the WOD around 15 mins.

The load for the strength part should be moderate to moderate heavy. 18 mins

Warm-up

Warm-up (No Measure)

3 Rounds…

250m Row

:20 Single Arm OH Hold w/ KB each arm

10 Glute Bridges

10 Goblet Squats w/ KB

WOD

Metcon (Time)

5 ROUNDS FOR TIME

30 Slam Balls (20/15)

20 Alt. Slam Ball Lunges

*Bear Hug Hold

(15:00 Hard Cap)

Strength

Back Squat*

6-6-6-6

*Strength should be done POST-WORKOUT today. Building every set to heavy 6.

Back Squat (4 x 6 Building every set)

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