03/14/2019 – CrossFit Fixx
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03/14/2019

14
Mar

03/14/2019

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

The focus for today’s workout is mainly on quality movement and full ROM. During the EMOMs, the intensity and volume should stay under control allowing athletes to move well and with full control. We want to leave feeling accomplished and refreshed when you walk out of the gym.

Warm-up

Warm-up (No Measure)

2:00 on the bike or rower

“Tic-Tac-Toe”

– 7 Slam Balls (Focus on full extension and fast closing of the hips coming down)

– 10 Alt. V-ups

– 7 Russian KB Swings (Focus on using the hips to drive the KB)

-10 Lunges

WOD

Metcon (No Measure)

PRE-OPEN WORKOUT

EMOM x 10 MINUTES

MIN 1 — AMRAP of 4 Slam Balls + 4 Alt. V-Ups

MIN 2 — Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES

MIN 1 — AMRAP of 4 Russian KB Swing + 4 Alt. Lunges

MIN 2 — Row or Bike, Moderate Effort

Cool Down

5:00 Rebound & Nasal Breathing

*Lay on your back and breathe!

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