05/25/2019 – CrossFit Fixx
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05/25/2019

25
May

05/25/2019

CrossFit Fixx – Partner WOD

Warm-up

Have Athletes Partner up, grap a barbell, and a light KB. for 2 short 4min AMRAPS

1st 4min AMRAP

P1-5 Deadlifts/ 5 Good Mornings with Barbell

P2- Inchworms

*After each round, partner’s perform synchro up downs

2nd 4min AMRAP

P1- 5KB Deadlifts/5 Russian Swings

P2- Inchworms

*after each round partner’s perform 100m run w/light KB, switching at 50m

After the warm,up put athletes through a quick progression on how to cycle moderate-heavy deadlifts before having them add weight.

Metcon (Time)

PARTNER WORKOUT

Teams of 2…

2 Rounds For Time

80 Russian KB Swing 53/35 Rx+ 70/53

40 Deadlifts 205/145 Rx+245/175

80 Burpees Over Bar

*400m Run with KB

*Partner 1 works while Partner 2 rests. Both partners run the 400m at the same time, can switch off holding the kettle bell as needed. Kettle bell can NOT rest on the shoulder or back

Finisher

Optional BUN BLASTER

EMOM x 8minutes

MIN 1- Plank Hold

MIN 2- Glute Bridge Hold

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