11/13/15 – CrossFit Fixx
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11/13/15

13
Nov

11/13/15

CrossFit Fixx – Partner WOD

Warm-up

7min run or airdyne warmer

3min Hip mobility work

:90 Glute bridge hold w/ barbell on lap

:90 cont TGU work (moderate load KB)

WOD

Metcon (AMRAP – Rounds and Reps)

Friday Partner WOD

20 min AMRAP

-allow for a 10 min warm up for BS prior to wod start

A)

25 DU

12 HR pushups

7 Strict Chin Ups

B)Back Squats

Score is total rounds completed, and total squatted. Put BS weight in comments.

“*Each partnership determines their own back squat weight. They can either go for fewer, heavy reps – or many, lighter reps.

** While partner A is completing 1 round, partner B is squatting their predetermined weight as many times as possible. Once partner A has completed 1 round, they switch. Athletes must agree on a weight and share the barbell.

Cool Down

3min cool down of choice

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