06/15/2019 – CrossFit Fixx
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06/15/2019

15
Jun

06/15/2019

CrossFit Fixx – Partner WOD

Warm-up

Two “Games” for you…

1. 400m “Last Man Sprints”

Line up class in one or two single file lines, The person in the rear of the line will sprint their way up front. Upon reaching the front, the next “last man” will run to the front of the line. This will continue for entire 400m run.

2. Burpee Tic Tac Toe

Rules…

-Use 9 plates on the floor to create a tic tac toe board.

-Split the class in two teams

-Use a med balls (4) per team

-The Goal is to get three in a row, just like tic tac toe!

-on “GO” one athlete per team at a time performs a Burpee and then runs their med ball to the board and place it where the want.

The next team mate may ONLY go to place or move their object when they are tagged in and have performed a Burpee.

Losers perform 6 synchro Burpee + Air Squats.

Metcon (Time)

PARTNER WORKOUT

IN TEAMS OF 2…

FOR TIME

150 Wall Balls (20/14)

150 Russian KB Swings (53/35)

1 Mile Run

*P1 works while P2 rests, split work as needed. In the run, partners must alternate every 200m.

Rx+ KB 70/53

Rx+ 70/53 KB

Cool Down

5:00 Mobility/Stretch Session

*Use bands and lacrosse ball to attack areas of concern

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