09/12/2016 – CrossFit Fixx
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09/12/2016

12
Sep

09/12/2016

CrossFit Fixx – CrossFit

Warm-up

3min sled pull warmer (moderate weight, general WARMER)

2RFQ:

10 Barbell BS

:30/side dynamic leg swings front to back (ham and quad focus)

10 Barbell Pendlay rows

:45 HS Hold

Strength

Work up to a heavy 5 rep BS in 10min:

Perform 4×5 BS

Superset w/ 10 pendlay rows (heavy but perfect form)

WOD

Back Squat (4 x 5 )

Metcon (AMRAP – Reps)

15min LADDER:

(performed reps as 2,4,6,etc)

DL (135/95)

HSPU

Knee Ups (jumping from knees to feet)

**scale with Tuck Jumps

Rx+

DL (225/165)

Cool Down

3min legs + hips only row

Mobility

Rectus Femoris, Tensor Fascia Latae, Vastus Medialis trigger point work with lax ball.

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