CrossFit Fixx – CrossFit
Warm-up
Warm-up (No Measure)
3 SETS FOR QUALITY (ON A 6:00 RUNNING CLOCK)
5 I.Y.T.’s*
10 Tuck-Ups or V-Ups (Feet may not touch the floor)
20 Mountain Climbers**
*Use a pair of light change plates or DBs.
** L + R = 1 Rep
COACH NOTE — From here, move into teaching the TTB and progressing through a DB Push Press timing drill.
Workout
Metcon (Time)
10 ROUNDS FOR TIME
8 DB Push Press (50/35)|(35/20)
8 Toes to Bar
200m Run
(Score is Time)
KG DB: (22.5/15)|(15/10)
Cool Down
Metcon (No Measure)
FOR RECOVERY
1:30 Plantar Smash (R)
1:30 Plantar Smash (L)
1:30 Banded Shoulder Distraction (R)
1:30 Banded Shoulder Distraction (L)
(No Measure)