02/07/2019

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Today’s workout will have a monostructural movement followed by gymnastics and weightlifting with a moderate load for a longer duration. This is not meant to be our high intensity workout. Athletes should not be taking longer than 4:30 each round.

Warm-up

Warm-up (No Measure)

LumberJacks vs. Farmers

Then single arm KB practice:

5/5 SA Deadlifts

5/5 Hip Pops

5/5 SA KB Swing

WOD

Metcon (Time)

5 SETS

200m Run

1:00 Plank

:30 Bar Hang

:30 Hollow Hold

10 L. Arm Russian KB Swing (35/26) Rx+(53/35)

10 R. Arm Russian KB Swing

-Rest 1:00-

*For the static holds, accumulate as much time in the position during the allotted time but move on after the time has passed.