wod

Saturday

CrossFit Fixx – CrossFit

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Warm-up

Barbell Club Standard warm-up (No Measure)

Barbell Club Standard warm-up

3-5 minutes Bike or Row

Pre-workout Foam Rolling 2-3 minutes

Standard Dynamic

wrist circles

elbow circles

arm circles

seal swings

over & back

free style bounce

arm rotations

torso rotations

bow & bend

hip circles

knee circles

ankle circles

leg swings

equating ankle stretch

Russian baby makers

iron cross

scorpion

walking lunge w/twist

samson stretch

spiderman walk

This warm up should take 10-15 minutes total time

Strength

Athletes will have 30 minutes to find a Heavy 2 rep in all three movements. Athletes will rotate between the three movements.

This is week 1 of 5.

Bench Press (2-Rep Heavy )

(Score is Weight)

URR: Upright Row (2-Rep Heavy)

Barbell Upright Row

Deadlift (2-Rep Heavy)

Core Finisher

8 Minute Abs

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