12/05/2018 – CrossFit Fixx
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12/05/2018

5
Dec

12/05/2018

Announcements

Gym Holiday Party is Saturday, 12/8 from 6-8pm (probably later..) at the Yardhouse at Park Place Mall!
Come and go as you please and have some food & drinks with your Fixx friends. You will not have to workout! See you there!!

CrossFit Fixx – Kids Speed & Strength

Today’s Goals & Stimulus

An epic hump day workout coming your way! Kick off the day with 10:00 rope climb review, practice, and play followed by a really fun chipper style workout.

Long chipper workout — high volume, low loading. Athletes should move at a consistent pace start to finish and all runs should be completed in sub 2:00. Rope climbs should have a 5:00 cap in the middle of the workout.

Warm-up

Warm-up (No Measure)

4 Rounds on the 2:00…

1:00 Shuttle Run (short distance 20m)

4 Up-Downs

4 Push-ups

4 Tuck-Ups

*Rest Remainder of 2:00

Skill Work

10:00 Rope Climb Review

WOD

Metcon (Time)

FOR TIME

400m Run

40 Slam Balls (20/15)

20 Burpees

400m Run

10 Rope Climbs

400m Run

20 Burpees

40 Slam Balls

400m Run

(20 Min Time Cap)

Finisher

Accumulate 5:00 in any Plank position

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