03/09/2016 – CrossFit Fixx
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03/09/2016

9
Mar

03/09/2016

CrossFit Fixx – CrossFit

Warm-up

3min MB bear hug run

2RFQ:

10 Barbell RDL

:30 MB Squeeze wall sit (20/14)

10 Barbell FR Walking Lunges

:30 pullup hold w/ chin over bar

Strength

8min Ping Pong

A: 3 RDL @ 75-85%

B: 5 Weighted C2B @ (heavy as posible to follow tempo)

RDL (4 x 3 (75-85%))

WOD

Metcon (Time)

4RDS:

50′ FR walking Lunge (95/65)

16 GHD SU or 2:1 Abmat SU

Rx+

(145/95)

25GHD

Cool Down

3min cont TGU (35/26)

Mobility

Scalene, Trap, Rhomboid trigger point work.

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