02/22/2019 – CrossFit Fixx
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02/22/2019

22
Feb

02/22/2019

CrossFit Fixx – Kids Speed & Strength

Today’s Goals & Stimulus

Recovery style workout to prep our athletes for tomorrow’s Open workout. We are looking at 20:00 of smooth and controlled movements. The goal is to move well without putting much stress on the body. We want the volume to be under control with athletes focusing more on proper movement mechanics. On the AMRAPs, while moving at a consistent pace athletes should be able to get around 3-5 rounds. The overall goal is for everyone to move well for 20:00.

The Cool Down portion today should be mandatory for all athletes.

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

10 Lunges

5/5 SA Ring Rows

10 Mountain Climbers

10 V-ups or Tuck Ups

10 Slam Balls

5 Inchworms + Push-up

WOD

Metcon (No Measure)

PRE-OPEN WORKOUT

EMOM x 10 MINUTES

MIN 1 — AMRAP of 4 Box Jumps (24/20) + 4 Air Squats

MIN 2 — Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES

MIN 1 — AMRAP of 4 Kettlebell Swings (light) + 4 Up-Downs

MIN 2 — Row or Bike, Moderate Effort

Cool Down

5:00 Foam Rolling or Flow Stretching

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