04/19/2017 – CrossFit Fixx
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04/19/2017

19
Apr

04/19/2017

CrossFit Fixx – CrossFit

Warm-up

Leg swings 15 per side start front to back then side to side. Then split roll outs 15

10 vertical jumps

Strength

Rotate between movements

OHS 5×3 at 80%

Ring PU 5×5

GHD Back Extensions 5×10

Overhead Squat (5×3 at 80% of 5 rep max)

Ring Pull ups (5×5 )

Add weight if possible IWES

GHD Back Extensions (5×10)

Metcon

10 minute AMRAP

10 AM Swings 53/35

10 OHS 95/65

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP
10 minute AMRAP

10 AM Swings 53/35 10 OHS 95/65 RX+

AM Swings 70/53 OHS 135/95

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