10/23/2017 – CrossFit Fixx
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10/23/2017

23
Oct

10/23/2017

CrossFit Fixx – Kids Speed & Strength

Warm-up

3min sled pull warmer

5MIN AMRAP FOR QUALITY:

10 Barbell FS

:30/side dynamic leg swings front to back (ham and quad focus)

10 Barbell GM

:45 Glute Bridge Hold

Strength

Squat 3 X 5

Press 3 X 5

Front Squat (3 X 5)

Substitute KB goblet squat if needed.

Bench Press (3 X 5)

WOD

Metcon (Time)

Varsity

3 Rounds

500m Row

21 Burpees

12 Thrusters (75#/55#)

JV

3 Rounds

350m Row

15 Burpees

12 Thrusters (65#/45#)

Novice

3 Rounds

200m Row

12 Burpees

10 Thrusters (55#/25#)

Cool Down

Mobility

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