04/18/2017 – CrossFit Fixx
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04/18/2017

18
Apr

04/18/2017

CrossFit Fixx – CrossFit

Warm-up

Roll out Feet w/lacrosse ball Calf stretch

Foam roller quick movements to wake everything up must be up on arms to activate shoulders

Glute activation (bridge)

Strength

Skill Work

Rotate between movements for 10 minutes

5×1 wall walk then 2 steps left/ 2 steps right (Work on HS walks if you are advanced

5×2 Candle sticks

5×4 alternating pistols

Wall Walks (5X1)

Candle sticks (5×5)

From standing position roll to the ground bringing feet straight up in the air then aggressively setup to a squat and back to standing position.

Pistols (5×4)

Metcon

Metcon (AMRAP – Reps)

Tabata Something Else II
Tabata Something Else 8 Rounds Each station is 4 minutes 20 seconds work 10 seconds rest

Jumping Bar MU Shoulder Press 75/55

Russian KB Swings 53/35

Rebound Box jumps low box 12”

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