04/27/2018 – CrossFit Fixx
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04/27/2018

23
Apr

04/27/2018

CrossFit Fixx – Barbell Club

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Barbell Club Standard warm-up (No Measure)

Barbell Club Standard warm-up

3-5 minutes Run or Row

Pre-workout Foam Rolling 2-3 minutes

Standard Dynamic

wrist circles

elbow circles

arm circles

seal swings

over & back

free style bounce

arm rotations

torso rotations

bow & bend

hip circles

knee circles

ankle circles

leg swings

equating ankle stretch

Russian baby makers

iron cross

scorpion

walking lunge w/twist

samson stretch

spiderman walk

This warm up should take 10-15 minutes total time

Hang Snatch (3×2)

All sets at 70%

Clean Pull (5×2)

70-80-90-100-110% of Clean

Back Squat (5×5)

Moderate to heavy

8 minute abs

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