11/07/2017 – CrossFit Fixx
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11/07/2017

7
Nov

11/07/2017

CrossFit Fixx – CrossFit

Warm-up

3 minute strapless row

20m bear crawl

20 m crab walk

20 m high knees

20 m but kicks

Burgener Warm-up Clean focus

2 RFQ

7 Barbell Cleans (Variations -Hang, Power, Full)

7 Ring Rows

Strength and Conditioning

250 Row (Time)

250 Row

WOD

Power Elizabeth (Time)

21-15-9

Hang Power Cleans 135/95

Ring Dips

Rx+

Elizabeth

21-15-9

Cleans (Full Squat) 135/95

Ring Dips

Cool Down

2RDS

10m inchworms

10 hollow rocks

10m bear crawl

10 supermans, 10m crab walk)

1min/location around the world plank hold

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