09/15/2016 – CrossFit Fixx
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09/15/2016

15
Sep

09/15/2016

CrossFit Fixx – CrossFit

Warm-up

3min run warmer

2RFQ: (BAREFOOT)

5 SU to WB

:45 jump rope

:30 Wall sit w/ MB squeezed btwn legs (20/14)

:30/side dynamic leg swings side to side

Strength

10min steady state row

perform @ 70-80% (beyond talking pace)

WOD

Metcon (Time)

4RDS:

20 WB (14/10) to 11/10′ TARGET

200m Run

50 Single Unders or DU (depending on skill level)

400m Run

Rx+

25 WB (20/14) to 11/10′ TARGET

200m Run

50DU

400mRun

Cool Down

3min bwd running

Mobility

Gastroc, Soleus trigger point work

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