02/21/2018 – CrossFit Fixx
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02/21/2018

21
Feb

02/21/2018

CrossFit Fixx – CrossFit

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Warm-up

200m light jog

2 RFQ

5 air squats to med ball

5 BB Dead lift

5 Box Step-ups 24″

5 Ring Rows

5 Push ups

Skill Work

30 Handstand shoulder taps against the wall (Start with a wall walk)

Gymnastics

20 minutes to work on HSPU and Pistols athletes should rotate between movements

Handstand Push-ups (4xME )

Bodyweight (ME= Max Effort)

Pistols (4×10 alternating)

Metcon

12 minute AMPAR (AMRAP – Rounds and Reps)

R1

4 HSPU

8 Deadlifts 135/95

4 HSPU

8 Deadlifts 135/95

16 Box jump overs 24/20

R2

8 HSPU

8 Deadlifts 185/125

8 HSPU

8 Deadlifts 185/125

16 Box jump overs

R3

12 HSPU

8 Deadlifts 225/155

12 HSPU

8 Deadlifts 225/155

16 Box jump overs

R4

16 HSPU

8 Deadlifts 275/185

16 HSPU

8 Deadlifts 275/185

16 Box jump overs

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