07/21/2017 – CrossFit Fixx
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07/21/2017

21
Jul

07/21/2017

CrossFit Fixx – CrossFit

Warm-up

Warm Up 3 minutes KB swings (Light)

2 rounds

20m Samson stretch

20m Crab kicks

20m Bear crawls

20 Leg swings front/back

Mobility

Banded hangstring stretch

Strength

Snatch test first

then in 15 minutes rotate between sled pulls and rope climbs

5 min KB Snatch Test (AMRAP – Reps)

Rope Climb (2×2)

Each rope climb (10 Banded pull ups for a total of 20)

Sled pull (2×2 90/70)

Pull weighted sled set distance.
Sled pull 100 m

Metcon

Metcon (Time)

3 Rounds for time
40 Flutter kicks

30 HVY Russian Swings 53/70

20 Wall Balls

1 Rope Climb (10 Pull ups)

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