05/12/2016 – CrossFit Fixx
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05/12/2016

12
May

05/12/2016

CrossFit Fixx – CrossFit

Warm-up

2RFQ:

1 Barbell Full Bear Complex (PC + FS + S2O + BS + S2, 7 times through without dropping bar)

:45 spiderman walks

2 Pullup Complexes (1 Strict + 2 Kipping + 3 Butterfly)

:45 (5, 10m) shuttle runs

Strength

4x400m @ 70-80%

Rest 90″ btwn efforts

WOD

Metcon (AMRAP – Rounds)

13min AMRAP:

3 Pullup Complex (2 strict + 4 kipping) No Bands such scale with jumping pullups.

1 Full Bear Complex (PC + FS + S2O + BS + S2, 7 times through without dropping bar) (65/45)

Rx+

3 Pullup Complex (1 Strict, 2 Kipping, 3 Butterfly)

1 Full Bear Complex (PC + FS + S2O + BS + S2, 7 times through without dropping bar) (115/75)

Cool Down

3min barefoot jump rope work

100 Abmat SU (FT) + immediately into max hollow rock hold

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