04/09/2018 – CrossFit Fixx
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04/09/2018

2
Apr

04/09/2018

CrossFit Fixx – CrossFit

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Warm-up

20m Samson stretch

20m punters

20m prison walks

20 leg swings -10 front to back/10 side to side (Swansons)

10 bar hanging reverse shrugs (lat activators)

10 PVC pass-throughs

30 jumping jacks

Prep

10 PVC OHS

10 Barbell OHS

False Grip

Strength

Overhead Squat (4×4)

65% of 1 rep max

Tempo 3 count down/1 pause/then explosive to top

False Grip Ring Rows (4×6)

Athlete will place hand through the rings in false grip hand position keeping the tight body position.
Tempo 3 count down/0 pause/1 up

Metcon

7 RFT TTB/DU (Time)

7 Rounds for time

10 TTB

15 Double unders

Mobility

1:00 per leg Calf stretch

3x 2 Hand stand shrugs on the wall

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