07/20/2018 – CrossFit Fixx
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07/20/2018

20
Jul

07/20/2018

CrossFit Fixx – Kids Speed & Strength

Today’s Goals & Stimulus

Chipper workout with high rep sets with a bunch of squat pattern movements mixed with a bunch of pressing. Good mix of high skill movements and low skill movements.

Long duration with moderate load and high volume. Movements should be done swiftly and in large sets. A lot of work, but meant to be done casually.

Warm-up

Warm-up (No Measure)

Partner warm-up:

One partner grabs a box and light plate, one grabs a medicine ball and moderate DB. They will perform two different 3 minute AMRAPs, and switch to perform the other after.

Partner 1- 3 min AMRAP:

10 plate hops

10 plate ground to overheads

10 overhead plate step-ups

Partner 2- 3 min AMRAP

10 MB front squats

10 MB push press shots

10 DB Arnold presses (5/5)

After, perform 3 rotations of:

1 wall walk

8 wall balls (use targets)

WOD

Metcon (Time)

FOR TIME

50 Double Unders (150 singles)

25 DB Step-ups

50 Wall Balls (14/10)

25 push-ups

50 Double Unders (150 singles)

25 push-ups

50 Wall Balls

25 DB Step-ups

50 Double Unders (150 singles)
25 minute cap!

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