10/11/2015 – CrossFit Fixx
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10/11/2015

11
Oct

10/11/2015

CrossFit Fixx – Kids Speed & Strength

Warm-up

Partner Resistance Band Runs

5 Min

Handstand Hold

15m Bear Crawl

10 One-Legged Side-to-Side Hops (each leg)

Agility Ladder

High Knees

50-meter side shuffle

10 Squats

Strength

Deadlift (5 RM)

WOD

Metcon (AMRAP – Rounds)

Varsity

3 x 5 Min AMRAPs, rest 1:30 in between

7 Hang Power Cleans (95/65)

7 Front Squats

7 Push Presses

Shuttle run

JV

3 x 5 Min AMRAPs, rest 1:30 in between

7 Hang Power Cleans (75/55)

7 Front Squats

7 Push Presses

Shuttle run

Novice

3 x 5 Min AMRAPs, rest 1:30 in between

7 Dumbbell Hang Power Cleans (65/35)

7 Dumbbell Front Squats

7 Dumbbell Push Presses

Shuttle run

Cool Down

Mobility

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