8/22/2018 – CrossFit Fixx
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8/22/2018

22
Aug

8/22/2018

CrossFit Fixx – Kids Speed & Strength

Today’s Goals & Stimulus

WOD – long/slow/flow workout. Static holds + unilateral prehab + OH carries. Loading is meant to be BW + light + monostructural.

Warm-up

Warm-up (No Measure)

Pizza Delivery! (3-5 min)

AMRAP 5 minutes

10 lunges

:20 plank

20 single unders

10 box step ups

then..

2 sets (5 min)

5/5 step ups slow lowers (3 secs down)

:15 sec L/R side plank

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP x 30 MINUTES

(@ Moderate Effort)

400m Run

15 Up/Down + Step-ups (20″/12″)

50 Double Unders (100 singles)

50’ DBL OH KB Carry

:30 Side Plank from Elbows on each side

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