11/21/2017 – CrossFit Fixx
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11/21/2017

21
Nov

11/21/2017

CrossFit Fixx – CrossFit

Warm-up

200m light jog

Accumulate 1 minute HSH (Handstand Hold)

3 minute KB warmer

10 halos

10 around the world

10 in and outs

10 single arm swings R/L

10 single arm snatches

Strength

Athlete will rotate between movements

KB Bottoms Up Lunges (3×10 (5R/5L))

With a KB in one hand, holding the handle so that the bell is facing up you will alternate lunge

Goblet Squat (3×5)

Handstand Push-ups (3×3)

If Strict (Deficit)

WOD

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Cool Down

foam roll 3-5 minutes

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