Friday

CrossFit Fixx – CrossFit

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Warm-up

Warm-up (No Measure)

EMOM x 9 MINUTES

Min 1 – :20 Mountain Climbers + :20 Slam Ball Deadlift

Min 2 – :20 Slam Ball OH Press + :20 Lunges

Min 3 – :20 Bootstrappers + :20 Sit-Ups

Workout

Metcon (AMRAP – Reps)

“TABATA”

8 ROUNDS EACH, :20 ON / :10 OFF

TABATA 1 – Up-Downs

TABATA 2 – Slam Balls (30/20)|(20/10)

TABATA 3 – Slam Ball Alt. Lunges*

TABATA 4 – Slam Ball Russian Twists**

TABATA 5 – Up-Downs

*Ball held in a Bear Hug, L+R = 1-Rep

**L+R = 1 Rep

-No additional rest b/t Tabatas-

(Score is Reps)

KG SB: (15/10)|(10/5)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Hamstrings + Lats

(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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