01/12/2017 – CrossFit Fixx
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01/12/2017

12
Jan

01/12/2017

CrossFit Fixx – CrossFit

Warm-up

3min jump rope

2RFQ:

10 Hand Release Pushups (hold release position for 1sec)

:30 Hollow rock bar hang

25m carioca drills/side

:30 Glute Bridge hold

Strength

Rotate between movements

Overhead Squat (3 x 3 @ 3 rep Max)

Ring Rows (3 x 10)

GHD Situps (3 x 10)

WOD

Metcon (AMRAP – Rounds)

14 min EMOM

Evens – 2 split snatch (left leg front) – 75/55

7 C2B pull ups

Odds – 2 split snatch (right leg front)

7 hand release push ups

Rx+

(115/75)

10 C2B

10 HR Pushups
If you do not finish round start over at beginning of each minute until time expires.

*Score rounds(min) completed fully

Cool Down

3min KB run (26/18)

accumulate 2min plate pinch (2×25/15)

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