Monday

CrossFit Fixx – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS

30 Crossbody Mountain Climbers

6/6 Single Arm Ring Row

6 Push-up to Pike

Into…

2 ROUNDS

1:00 Bike or Row

10 Single DB Floor Press

10 Ring Rows

5 Burpees

Strength

Bench Press (Heavy 1-Rep)

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep

Week 9 of 9

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EMOM x 8 MINUTES

MIN 1 – :50 Max Cal Cardio Choice (Row or Bike)

MIN 2 – :50 Max Single DB Floor Press (Athlete Choice, Mod-Heavy)

Immediately Into…

EMOM x 8 MINUTES

MIN 1 – :50 Max Cal Cardio Choice (Row or Bike)

MIN 2 – :50 Max Ring Rows

(Score is Total Reps)

Optional Finisher

Metcon (No Measure)

2-3 SETS

8/8 DB Turkish Sit-Ups

16 V-Ups

1:00 DB Slides

-Rest As Needed b/t Sets-

(No Measure)

POPULAR POSTS

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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