06/07/2017 – CrossFit Fixx
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06/07/2017

7
Jun

06/07/2017

CrossFit Fixx – CrossFit

Warm-up

3 rounds

20m Med Ball Leap frog

20m Med Ball Sprint

Strength

Med Ball Cleans 5 x10

5×5 Seal Push ups (Dive Bombers)

5×15 seconds Kipping on bar

Med Ball Cleans (5×10)

Med Ball Clean
20/14

Dive Bombers (5×5)

Dive Bomber push-ups

Kipping (5 sets 15 seconds)

Hollow rock to super man
NOTE: Modification have athlete round 1 hold for 15 seconds hollow body round to 15 second superman etc…

Metcon (Time)

21-15-9 on the Run
21 then run 400m

15 then run 400m

9 then run 400m

Wall Balls 20/14

Pull ups

*Run 400m after each round

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