01/30/2018 – CrossFit Fixx
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01/30/2018

30
Jan

01/30/2018

CrossFit Fixx – CrossFit

Warm-up

200m light jog

15 PVC Pass throughs

15 PVC wrap arounds

15 PVC shouler shrugs

15 PVC OHS

15 ring Rows

15 banded good mornings

Strength

DB SAOHS (3 X 10)

Dumbbell Single Arm OHS
Alternating R/L

IWES

DLB DB Strict Press (3 x 5)

Double Dumb Bell Strict Press
IWES

KB Bent Over Row (3 x 10)

5 per side with KB or DB

Metcon

18.0 (Time)

The 18.0 CrossFit Open Workout is…

21-15-9

Dumbbell snatch

Burpee
Movement standards:

All athletes will only be allowed to switch hands on the way down, once the dumbbell has passed beneath eye level.

Feet must be kept together on the burpees, any stepping will render the workout scaled.

Cool Down

3-5 minutes foam roll

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