1/13/2016 – CrossFit Fixx
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1/13/2016

13
Jan

1/13/2016

CrossFit Fixx – CrossFit

Warm-up

3min jumprope

2RFQ:

10 Barbell FS

:30 wall sit w MB squeezed between legs (20/14)

10 Barbell Press

:30 HS Hold

Strength

DL as: 1×5 @ 40%, 1×5 @ 50%, 1×5 @ 60%

superset with 3×10/leg Single Leg KB DL (53/35) @ 2020 tempo

Deadlift (3 x 5 (40-50-60%))

WOD

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Scale

(135/95)

Band or Box as needed

Cool Down

3min row (strapless)

Mobility

tspine mash w/ foam roller

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