03/28/2019 – CrossFit Fixx
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03/28/2019

28
Mar

03/28/2019

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

This workout is going to be all about challenging the midline! Some moderate weight Deadlifts followed by 2 midline movements is going to add up very quickly after 2-3 rounds. Sit-ups are everyone’s opportunity to “catch their breath” before loading some heavy KB’s onto the shoulders and holding the Front Rack Position for :30.

We will give 16:00 for the workout, but the goal for everyone should be to finish each round between 1:45-2:00.

Warm-up

Warm-up (No Measure)

AMRAP x 7:00

10 KB Deadlift

8 KB Goblet Squats

6 Russian KB Swings

4 Burpees Over KB

WOD

Metcon (Time)

7 ROUNDS FOR TIME

10 Deadlift (185/125) Rx+(225/155)

20 Sit-ups*

:30 Double KB Front Rack Hold (53/35) Rx+(70/53)

*GHD or Weighted Sit-up Optional

Cool Down

5:00 Banded Hamstring Stretch

5:00 Foam Rolling

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