11/08/2016 – CrossFit Fixx
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11/08/2016

8
Nov

11/08/2016

CrossFit Fixx – CrossFit

Warm-up

3min cont AS

5MIN AMRAP FOR QUALITY:

10 Barbell FS

:30 wall sit w MB squeezed between legs (20/14)

10 Barbell Press

:30 HS Hold

Skills

5 min box front squat skill. Focus on vertical shins for as long as possible.

Strength

4×2 FS @ 80%

2×8 Alt. Front Rack Barbell Low Step Ups @ 50%

Front Squat (4 x 2 (80%))

WOD

Metcon (AMRAP – Reps)

12 min EMOM

3 Squat clean & press 75/55

10 Meter Shuttles

(each length counts as 1, so down and back = 2)

Rx+

(115/75)

Cool Down

3min row

2RNFT:

10 GHD HE

5/side floor rotational BE

(hands laced behind head, raise elbow to sky)

7 Unweighted reverse hypers

Mobility

Couch Stretch

IT Roll

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