01/20/2017 – CrossFit Fixx
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01/20/2017

20
Jan

01/20/2017

CrossFit Fixx – CrossFit

Warm-up

3min Run/Row/Jump Rope

1 Min/ankle mobility

10/leg Front to back leg swings

10 Scorpions

Accumulate :90 HS Hold

Strength

5 Sets Single KB 70/53

3 xSumo DL +2 SA Russian Swing + 1SDHP

5 x 3 Elevated Ring Row (add Weight if possible)

5 x 3 KB RDL (70/53) RX

Sumo Deadlift (5 x 3 work to 90%)

WOD

Metcon (Time)

21-15-9

Wall Ball (20/14)

Plate Jump Burpees (45)

Medball ABMAT Situps (20/14)

Rx+ Burpee Pullups

Mobility

BB Quad mash

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