08/30/2016 – CrossFit Fixx
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08/30/2016

30
Aug

08/30/2016

CrossFit Fixx – CrossFit

Warm-up

3 min Jump rope warmer

10 min dynamic warm up:

(bear crawls, crab walks, high knees, butt kicks, karioca)

Basic Skill Work Review

50 Hollow rock to superman

1x burgener warm up (65/45) – snatch focus

Strength

Snatch to a max in 15 min

Snatch (1 RM)

WOD

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

Cool Down

3 Min Row/Run

Accumulate 3min hollow rock, rest in superman

Mobility

PC Lengthening

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