01/03/2017 – CrossFit Fixx
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01/03/2017

3
Jan

01/03/2017

CrossFit Fixx – CrossFit

Warm-up

3min run

3×10 KB Swings (light)

3×1 SAP Ring Dips

3 x 10 Push Ups

Strength and Conditioning

2 x 500 Row @ 75%

Rest 1:1

Goblet Squat (5 x 5 )

Increase weight each set

Renegade Row (5 x 5 )

WOD

Cool Down

3min variety cooldown

crab walks

spiderman walks

bear crawls

inchworms

Accumulate :90 wall plank (pushup plank position w/ feet on wall)

Metcon (Time)

30 DB KB Manmakers (35/26)

Rx+ 53/35

**May use DB if wrist stability is an issue

Mobility

Tricep Barbell roll and mash (set barbell at squat height on rack. With palm face up, roll tricep on bar paying special attention to attachment closest to lats)

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