11/25/14 – CrossFit Fixx
Call Us: (520) 300-4109

11/25/14

24
Nov

11/25/14

Main – CrossFit

Warm-up

3 min jumprope

25 pushups

25 air squats

25 sit ups

arm circles and leg swings

Skill Work

3 minutes Hollow Rock, rest in Superman

Strength

Weighted Pull-ups (1 RM)

WOD

Metcon (Time)

21-15-9

Ring Rows

K2E or Captains Chair

Burpee

Cool Down

2RDS:

10m inchworm

10m spidermans

10m bear crawl

10m frog jumps

75 Abmat Hip Ext (FT)

Mobility

PC lengthening with band distraction

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