Friday

CrossFit Fixx – CrossFit 60

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Warm-up

Warm-up (No Measure)

2 ROUNDS FOR QUALITY

25’ Walking High Kicks

25’ Toe Walk

25’ Walking Staggered Stance Good Mornings

25’ Heel Walk

25’ High Knees

25’ Butt Kickers

Into…

2-3 ROUNDS

30 Single Unders

20 Slow Deadbugs

10 Shoulder Taps

10 Plate Around the Worlds + :20 OH Hold

Skill

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice HS Hold or HS Walk

(No Measure)

Workout

“RANNIE” (Time)

FOR TIME

50-40-30-20-10*

Double Unders

Sit-ups**

*400m Run After Each Full Round

**GHD Optional

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll/Lacrosse Ball Traps + Upper Back

(No Measure)

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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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