01/30/2018 – CrossFit Fixx
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01/30/2018

31
Jan

01/30/2018

CrossFit Fixx – Kids Speed & Strength

Warm-up

200m light jog

10m bear crawls

10m crab walks

10m duck walks

10m spiderman’s

10m samson stretch

Strength

Goblet Squat (3×10)

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

Skill Review

Dumbbell snatch/ Burpees

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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