11/19/2016 – CrossFit Fixx
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11/19/2016

19
Nov

11/19/2016

CrossFit Fixx – Partner WOD

Warm-up

3min Hip mobility work

Dynamic Warm up

High knees, butt kicks, bear crawls, crab walks

2x 800 runs

WOD

Metcon (Time)

6 Rounds

A) 20 UB Wallball 20/14

B) Plank hold

A) 20 HR pushups

B) Squat Hold (below 90)

A) 20 Pullups

B) HS hold (use wall)

A) 30 ABMAT situps (no arm swing)

B) Superman hold

*One partner will complete ALL “A” for an entire round while the other completes ALL “B” for an entire round. Partners switch between A & B only after a full round is complete.

Cool Down

7min kb slow walk w/ kb in OH carry position single arm, and farmers carry other arm, switch every minute (1×35/26)

**As few breaks as possible

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