04/10/2016 – CrossFit Fixx
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04/10/2016

10
Apr

04/10/2016

CrossFit Fixx – CrossFit

Warm-up

Warm up

Samson stretch 20 meters

punters 20 meters

butt kickers20 meters

high knees 20 meters

Strength

Strength Rotate between movements

5×5 Strict Press NO hip, no dip

5×5 Front Squats start at 30% of Clean From the ground (must clean 1st rep) of 5 rep IWER

5×10 GHD sit ups

Front Squat (5X5 )

Start at 30% this is fron the ground you must clean first. This is 30% of FS

Shoulder Press (5 x 5 work up to 70%)

GHD Situps (5×10)

WOD

Metcon (AMRAP – Reps)

WOD EMOM 12 minutes

45 secs on 15 seconds REST Even minutes WB(20/14) Odd minutes Burpees

Cool Down

Foam roll 3-5 minutes

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