Monday

CrossFit Fixx – CrossFit

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Warm-up

Warm-up (No Measure)

3 SETS (7:00 CAP)

250/200m Row

8 Up-Downs

5/5 DB Deadlifts

6/6 DB Curl To Press

7/7 Single Arm Ring Row

Skill

Metcon (No Measure)

ON A 12:00 RUNNING CLOCK…

Practice Ring Muscle-Up

BEG – Practice Low-Ring Transitions

INT – Practice Jumping Ring Muscle-Ups

ADV – Practice Strict Ring Muscle-Ups

(No Measure)

Workout

Metcon (Time)

FOR TIME

12-9-6

Ring Muscle-Ups

DB Devil’s Press (50/35)|(35/20)

DB Suitcase Lunges*

*L+R = 1-Rep

(Score is Time)

KG DB: (22.5/15)|(15/10)

RMU Option 1: Jumping RMU

RMU Option 2: Pull-Ups or Ring Rows

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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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