Barbell Club

CrossFit Fixx – CrossFit

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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

Bench Press (5-5-3-3-1-1)

1 Rep max Week 5

Deadlift (5-5-3-3-1-1)

Week 5- 1 Rep max

DB Bent Over Row (5 x 2)

Build each set.

8 minute abs