12/10/15 – CrossFit Fixx
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12/10/15

10
Dec

12/10/15

CrossFit Fixx – CrossFit

Warm-up

3min barefoot jump rope

2RFQ:

10 Barbell BS

:45 @ bottom of AS

25m Alternating Foot Pull drills

:45 Headstand Hold

Skills

2min Push-up Plank Hold

3x 10m of each:

Carioca (limit twisting)

5/ side pulling drills

5/ side pulling drills with jump rope

WOD

Metcon (Time)

Complete 1/2 mile run in 100m increments (8 rounds)

Rest 1:1

During rest, alternate between

L sit/superman

L hang/side plank

Cool Down

1:30/side single leg row

accumulate :90 plate pinch (2×35/25)

Mobility

Gastroc, Soleus trigger point work

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