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All the Fixins

Charter Oak CrossFit – CrossFit

Movement Prep

Prehab – 2 sets: no rest between

Crossover Symmetry IYT x 5 reps per letter

Side Plank x 20 secs per side

Crab Walk x 25m

Ankle Pops x 20

A: All the Fixins (Time)

For Time- (40 min CAP) for good quality movement

5 Rounds of:

5 Pull-Ups

10 Push-Ups

15 Air Squats

Then, 4 Rounds of:

8 Handstand Push-Ups

15 Kettlebell Swings (1.5/1 pood)

Then, 3 Rounds of:

15 Box Jumps (24/20 in)

15 Knees-to-Elbows

Then, 2 rounds of:

20 Wall-Balls (20/14 lb)

30 Sit-Ups

Then: 50 Burpees

Cooldown

2 sets

Carioca x 20m (both directions)

Walking Lunge with Twist x 16 (8 per side)

Down dog to cobra x 5




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