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 (No Measure)
30 Plate Jumps
10 Side-to-Side Ankle Stretch @ Bottom of Squat
10 Single Arm DB Press (each arm, light)
20 Banded Face Pulls
Shoulder Press (5 x 5)
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
15/12 Calorie Row
20 Box Jumps (24″/20″)
25 Slam Balls