04/19/2018 – CrossFit Fixx
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04/19/2018

12
Apr

04/19/2018

CrossFit Fixx – CrossFit

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Warm-up

Basic Warm-up (No Measure)

200m light jog

20m samson stretch

20m side lunges

20m prison walks

20m punters

20 Swansons 10 side/side 10 front to back

20m bear crawls

20m high knees

20m butt kickers

Strength and Conditioning

Farmer’s Carry (4×1)

100m farmers carry

IWES

KB Bent Over Row (4×10 5R/5L)

IWES KB or DB

Skill Work

3×1 MU transitions on the rings

3×1 hip drive on the floor

Metcon

EMOM 12 minutes “Speed” (No Measure)

12 minute EMOM “Speed”

Even

100m sprint

Odd

15 Ball Slams

Cool Down

400m light jog

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