02/05/2019 – CrossFit Fixx
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02/05/2019

5
Feb

02/05/2019

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Moderately long interval workout with monostructural, gymnastic, and weightlifting implements. Volume is moderate, with weight on the moderate to high side depending on capacity. Unbroken for DB movements and hard effort on the bike even if calorie expectancy drops off – keep individual relative perceived effort high.

Warm-up

Warm-up (No Measure)

10 Min DB FBB Flow

Complete as many rounds of:

6 Suitcase Good Morning (Dumbbells trace down side of legs from waist)

50’ Farmer Carry

6 Kneeling Filly Presses (Right)

‘50 Filly Walk (Right)

6 Kneeling Filly Presses (Left)

‘50 Filly Walk (Left)

6 DB Bent Over Rows

WOD

Metcon (Weight)

EMOM x 16 MINUTES

MIN 1 — Max Cal Bike

MIN 2 — 12 DB Push Press (35/25) Rx+(50/35) + 6 Up-Downs

MIN 3 — 12 DB Suitcase Lunges + 6 Up-Downs

MIN 4 — Rest

Cool Down

5:00 Foam Rolling Focused on Quads & IT Band

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