8/27/15 – CrossFit Fixx
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8/27/15

27
Aug

8/27/15

CrossFit Fixx – CrossFit

Warm-up

3min sled pull

5min AMRAP (Paced, warmup style):

10 Barbell Hang Cleans

:30 bottom of squat hold w/ barbell in front rack

25m carioca drills

:15/side dynamic side to side leg swings

Skill Work

3x:30/:30 dynamic hollow rock and dynamic superman

Conditioning

2 x 7:30min, w/ 2min rest run

perform as:

slowly ramp up intensity until all out in the final :90″

rest until HR below 99

WOD

Metcon (Time)

400m Run

Isabel [LIGHT]

30 Snatches (65/45)

400m run

Grace [LIGHT]

30 C&J (65/45)

400m Run

Rx+

(95/65)

Cool Down

3min jump rope (single leg – barefoot)

Mobility

Calf mash

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