Friday

CrossFit Fixx – CrossFit 60

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Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Bike

:30 Jumping Jacks

:30 Lunges

:30 Shoulder Taps

Into…

3 ROUNDS

10 Good Mornings

8 Step-Ups

6 Slow Alt. Bird Dogs

4 Up-Down + Push-Up

Workout

SWEET CAROLINE (Time)

3 SETS FOR TIME

30/25 Cal Bike

25 Box Jumps (24/20)

20 Burpees

1:30 Push-Up Plank*

*Perform 5 Hand Release Push-Ups each time you break. No Push-Ups if you complete the 1:30 unbroken.

-Rest 1:00 b/t Sets-

(Score is Time)

Finisher

Metcon (AMRAP – Reps)

3 SETS FOR MAX REPS

:45 Max Banded Hammer Curls

:15 Rest

:45 Max Banded OH Tricep Extensions

:15 Rest

*No additional rest b/t Sets

(Score is Reps)

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Why Strength Training Is Important As You Age

People can do daily activities with a minimal amount of cardiovascular fitness, but when they don’t have the strength or the muscle power to do daily activities, that’s when they lose their independence. To build muscle, you need to do strength training!

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