12/14/2016 – CrossFit Fixx
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12/14/2016

14
Dec

12/14/2016

CrossFit Fixx – CrossFit

Warm-up

3min row @ 80%

5x 10s down, 10s up AS

5x 10s down, 10s up barbell strict press (PVC may be used to complete the time requirement)

Strength

3rNft –

2 Chest to Bar

4 Ring Dips

3 Pull-ups

4RDS

5 Roll to Candlestick (scale with roll to wall touch not standing)

30s HS Hold against wall

WOD

Metcon (AMRAP – Rounds and Reps)

16min AMRAP

8 Cal Row

8 Thrusters (95/65)

Cool Down

3 Min Run

Mobility

rotational tspine mob

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