7
Feb
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.