10/04/2017 – CrossFit Fixx
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10/04/2017

4
Oct

10/04/2017

CrossFit Fixx – Kids Speed & Strength

Warm-up

2X

30 sec Handstand Hold

30 sec Jump Rope

30 Sec Push ups

30 sec Squats

30 sec Box Jumps

Strength

Deadlift 3 x 5 (add 10 lbs to last workout)

Pull Ups 3 x Max Reps

Deadlift (3 X 5)

WOD

Metcon (Time)

Varsity

4 Rounds

100m Dumbell Farmer Carry

12 Squats

12 Dumbbell Snatch (alt arm)

12 Candlesticks

JV

4 Rounds

100m Dumbbell Farmer Carry

12 Squats

12 Dumbbell Snatch (each arm)

12 Candlesticks

Novice

4 Rounds

100m Dumbbell Farmer Carry

8 Squats

8 Dumbbell Snatch (each arm)

8 Candlesticks

Cool Down

Mobility

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