02/27/2019 – CrossFit Fixx
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02/27/2019

27
Feb

02/27/2019

CrossFit Fixx – Kids Speed & Strength

Today’s Goals & Stimulus

Double Under Skill – We are looking to accumulate a lot of volume in practicing and drilling the Double Under. More reps will lead to increased familiarity and awareness with the rope.

WOD – The workout today should get athletes sweaty and have them feeling great when they walk out the door. This EMOM is about quality movement and volume/intensity should be managed in a way that quality is the main focus.

Warm-up

Warm-up (No Measure)

Sweaty Warm Up

4:00 AMRAP

50’ Shuttle Run

10 Walking lunges

5 Up/downs

WOD

Metcon (No Measure)

PRE-OPEN WORKOUT

EMOM x 10 MINUTES

MIN 1 — :30 Jump Rope / :30 Up-Downs

MIN 2 — Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES

MIN 1 — :30 Jump Rope / :30 DB Suitcase Lunge (light)

MIN 2 — Row or Bike, Moderate Effort

Cool Down

5:00 Foam Rolling or Flow Stretching

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