12/17/15 – CrossFit Fixx
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12/17/15

17
Dec

12/17/15

CrossFit Fixx – CrossFit

Warm-up

3min barefoot jump rope

2RFQ:

10 Barbell Lat pullovers laying on ground

:30 Pullup hold w/ chin over bar

25m Alternating Foot Pull drills

:30 hollow rock hold

Skills

2min Push-up Plank Hold

Strength

800m TT, 400m TT, 200m TT, 100m TT

Rest 1:1 btwn each effort

800m Run (Time)

Max Effort 800m Run

WOD

Metcon (Time)

For time:

20 MB ABMAT SU (20/14)

2 (5,10m) shuttles

15 MB ABMAT SU

3 (5,10m) shuttles

10 MB ABMAT SU

4 (5,10m) shuttles

5 MB ABMAT SU

5 (5,10m) shuttles

Cool Down

3min jump rope (single leg)

accumulate :90 plate pinch (2×15/10)

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