11/27/2018 – CrossFit Fixx
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11/27/2018

27
Nov

11/27/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Yesterday we went heavy so today are going to get after some heavy breathing! Longer conditioning piece today. We want everyone finishing under 25:00 which is be doable if scaled properly. The 800m Run should take no longer than 4:30. An 80% effort on the Bike should have people finishing in 3:00ish and the Box Jumps should be done in 1:00-1:30.

Warm-up

Warm-up (No Measure)

EMOM x 9:00

Min 1 – Bike

Min 2 – 20 Plate Hops + Calf Stretch

Min 3 – Step-ups

Short break to grab boxes…

Round 1: 25m Bird Peckers→ 25m Toy Soldiers→ 20 Step-ups (20″)

Round 2: 25m Elbow-to-Instep → 25m High Knees → 10 Box Jumps (20″)

Round 3: 25m 3 & Touch → 25m Butt Kickers → 5 Box Jumps (24″/20″)

WOD

Metcon (Time)

3 ROUNDS FOR TIME

800m Run

30/24 Calorie Bike

25 Box Jumps (24″/20″)

(25:00 Time Cap)

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