11/1/2017 – CrossFit Fixx
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11/1/2017

1
Nov

11/1/2017

CrossFit Fixx – Kids Speed & Strength

Warm-up

5min:

15 Frog jumps

5 Inchworm Push-ups

2 Forward Rolls

15 Walking Lunges

5 Broad Jumps

Skill Work

3 Rounds for quality

10 Ring Rows (move more parallel to floor each round)

15-30 second Bar Hang

6@ Stationary Lunges (use abmat under knee; add db’s if ready).

WOD

Metcon (AMRAP – Rounds)

Varsity

15 min AMRAP

3 Wall Walk

20 Stationary Lunges (10R/10L)

15 Toes-to-Bar

15 Box Jumps

JV

15 min AMRAP

2 Wall Walk

16 Stationary Lunges (8R/8L)

15 Captain’s Chairs

10 Box Jumps

Novice

15 min AMRAP

1 Wall Walk

12 Stationary Lunges (6R/6L)

10 Toes-to-Bar or Knees-to-Elbows

10 Box Jumps

Cool Down

Mobility

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