12/28/2017 – CrossFit Fixx
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12/28/2017

28
Dec

12/28/2017

CrossFit Fixx – CrossFit

Warm-up

3 minute shoulder therapy on the wall

2 RFQ

1 Wall Walks nose and chest to wall

10 air squats

10 single leg DL (Light KB) 5R/5L

10 push ups

1 Wall Walks nose and chest to wall

Skill Work

Athletes will work for 10 minutes on HS Walks

Strength

Shoulder Press (3×3 )

Work to find a new 3 rep max

5-5-3-3-3

Pistols (3×10)

alternating 1R/1L

Metcon

2 Mini WODS

4 minutes work with 2 minutes rest between WODS

4 minute THR/BOB (AMRAP – Rounds and Reps)

5 Thrusters 95/65

5 Burpees over Bar

4 minute JBMU/PU AMRAP (AMRAP – Rounds and Reps)

5 Jumping Bar Muscle ups

5 Pushups

Mobility

Foam Roll

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