04/24/2017 – CrossFit Fixx
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04/24/2017

24
Apr

04/24/2017

CrossFit Fixx – CrossFit

Warm-up

Neck rolls

Arm side to side twist palms facing up as you stretch,

Knee to chest then out to the side 20 m

Duck walks 20m

Strength

Rotate Between movements IWER

Front Squats 5×3 work at 85%

Bench Press 5×3 at 85%

Bent over Row with KB 5×10 5R/5L IWER

Front Squat (5×3)

Warm up to a working 85% of 5 rep max all sets at 85%

Bench Press (5×3 at 85%)

Warm up to a working 85% of 5 rep max all sets performed at 85%

KB Bent Over Row (5×10 5R/5L)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 minutes

40 Mountain Climbers

30 Hang Cleans 45/35

20 Descending Push ups (From Box)

1 Rope Climb or 10 Pull ups
RX is Rope Climb

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