11/21/14 – CrossFit Fixx
Call Us: (520) 300-4109

11/21/14

20
Nov

11/21/14

Main – CrossFit

Warm-up

10 min dynamic warm up

20 ghd sit up (40 abmat situp)

1 min superman hold

Skills

3 min Hollow Rock, rest in superman

“5 minutes HS/HSW practice,

(shoulder Touches)

WOD

Metcon (Time)

3RDS:

20 sec L-sit hold

20 Pullups

10 Thruster (95/65)

Cool Down

3min row (strapless)

30-50 GHD or partner GHR

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