05/03/2018 – CrossFit Fixx
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05/03/2018

3
May

05/03/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

High skill grind, low volume in each round with moderate volume across entire workout.

Warm-up

EMOM x 6 minutes

Min 1 – 15 controlled scap push-ups

Min 2 – 15 Double Russian KB Swing (Light KBs)

Min 3 – KB Front Rack Walk (:45) focus on active shoulder position

Skill Work

2-3 ROUNDS (For Quality)

10 Ring Row

15 Pushup

:20 Hanging L-Sit or Knee Tuck

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP X 20 MINUTES

1 Rope Climb (Legless optional)

5 Strict HSPU

10 V-Ups

15 Box Step-ups (24/20)

Rx+

1 Rope Climb (Legless optional)

5 Deficit HSPU

10 GHD Sit-Ups

15 DB (25/15) Box Step-ups (24/20)

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