7/23/15 – CrossFit Fixx
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7/23/15

23
Jul

7/23/15

CrossFit Fixx – CrossFit

Warm-up

3min cont AS (barefoot)

5min AMRAP (Paced, warmup style):

10 Barbell Lat pullovers laying on ground

:30 Pullup hold w/ chin over bar

25m Alternating Foot Pull drills

:30 hollow rock hold

Strength

2x8min steady state run (or row)

perform @ 70-80%

rest 2-5min btwn efforts (working to get HR below 99)

WOD

Metcon (Time)

4 rounds

10 HR Pushups

9 T2B (K2E or Cpt)

8 Ring Dips (band as needed)

7 Hang Power Cleans (75/55)

Rx+

(135/95)

Cool Down

3min jump rope (single leg – barefoot)

Mobility

3 min/ side hip flexor/psoas stretch

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