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CrossFit Fixx – Barbell Club
Warm-Up (10min Cap) (No Measure)
15 Glute Bridges
5 SL Glute Bridges w/ :02 pause at top
5ea. Groiners w/ Reach
:30 PVC Prayer Stretch on Bench
5 Tempo Air Squats (5050)*
*Stay in tension the entire time, no standing up all the way or resting at the bottom.
Front Squat (Front Squat – Every 3:00
5 at 65%
4 at 70%
3 at 75%
5 at 70%
4 at 75%
3 at 80%
Super Set (Weight)
5-8 Zercher Squats – RPE: 8
8-12ea. Bent Over DB Rows – RPE: 8
Score: Zercher Load
Accumulate 5:00 of Double KB Farmer Carry* (10min Cap)
As HEAVY as possible*
Suggested Weight: 70/53
*Every time you break, 20 Unbroken Russian KBS(preferably with the same weight used for farmer carry, just ONE KB. If you break the set, start the set of 20 over.)