04/20/2019 – CrossFit Fixx
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04/20/2019

20
Apr

04/20/2019

CrossFit Fixx – Partner WOD

Warm-up

“Musical Medicine Ball Game”- Play for 8:00 minutes

Like Musical Chairs but with Med Balls. Place Med Balls in a line, play music and have the athletes perform the following going around the Med Balls

R1: High Knees

R2 Duck Walk

R3 Bear Crawls

When the music stops athletes need to fins a Med Ball to sit on, the athlete without a seat will perform 5 Burpees and then hold a static movement as the game goes on. (Ex: Plank, Hollow Hold, L-hang, ETC) Remove one ball and continue playing the game.

From here have athletes find a partner, review movements and scaling options.

Metcon (Time)

Partner Workout

Teams of 2….

For Time

1000m Row

60 Single KB Goblet Squats 53/35

600m Farmers Carry 53/35

60 Strict Chin-ups

600m Farmers Carry 53/35

60 Single KB Goblet Squats 53/35

1000m Row

35:00m HARD CAP! Get as far as possible

Rx+ 70/53
NOTES: *Partner 1 works while Partner 2 rests. Partners alternate every 250m on the row. Partners walk together during the farmers carries and may switch as needed.

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