12/19/2018 – CrossFit Fixx
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12/19/2018

19
Dec

12/19/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Strength session today is moderate in volume and should stay moderate-light in loading. If form allows, build up in weight each set.

The workout today is all about finding the right pace and maintaining the intensity for 15:00. 15/12 Calories on the Rower should not take any longer than 1:00. The reps on the Box Jumps and Slam Balls should take no longer than 3:00-3:15. Overall, we’re looking at 4 rounds for everyone.

Warm-up

Warm-up (No Measure)

3 Rounds

30 Plate Jumps

10 Side-to-Side Ankle Stretch @ Bottom of Squat

10 Single Arm DB Press (each arm, light)

20 Banded Face Pulls

Strength

Shoulder Press (5 x 5)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

15/12 Calorie Row

20 Box Jumps (24″/20″)

25 Slam Balls

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