12/30/15 – CrossFit Fixx
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12/30/15

30
Dec

12/30/15

CrossFit Fixx – CrossFit

Warm-up

3min row @ 80%

5x 10s down, 10s up AS

5x 10s down, 10s up barbell strict press (PVC may be used to complete the time requirement)

Strength

3rNft –

2 Chest to Bar

4 Weighted Ring Dips

3 weighted ring dips

4RDS

5 Roll to Candelstick

30s HS Hold against wall

WOD

Metcon (AMRAP – Rounds and Reps)

16min AMRAP

8 Cal Row

8 Thrusters (95/65)

Cool Down

3 Min Run

Mobility

rotational tspine mob

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