8/24/15 – CrossFit Fixx
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8/24/15

24
Aug

8/24/15

CrossFit Fixx – CrossFit

Warm-up

3min run

5min AMRAP (Paced, warmup style):

7 Barbell OHS + Sotts Press @ bottom

:20 Barbell OHS hold at bottom of squat

7 Barbell Hang Muscle Clean

:20 Bar hang

Skill Work

30 deep breath Hollow rock bar hang

5min working on kip ups

3min on shoulder dynamic flexibility

WOD

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

7 T2B

7 HPClean (75/55)

100 ft farmers carry (2×35 KB, 2×26 KB)

20 mountain climbers

Rx+

(135/95)

(70/53)

Cool Down

1:30/side single-leg row (strapless)

Mobility

Hamstring mash on barbell

2-4min sumo stance, straight leg floor touch (like bending over to touch your toes but w/ a wide stance)

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