10/18/2018 – CrossFit Fixx
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10/18/2018

18
Oct

10/18/2018

CrossFit Fixx – Barbell Club

Barbell Club Standard warm-up (No Measure)

Barbell Club Standard warm-up

3-5 minutes Bike 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

Muscle Snatch (Max for the day)

Power Clean (6×2)

All sets at 65%

Back Squat (5-5-3-3)

Follow each set with 3 box Jumps

Box Jumps (4×3)

8 minute abs

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