wod

Saturday

CrossFit Fixx – CrossFit 45

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Warm-up

Warm-up (No Measure)

2 ROUNDS (6 MINUTE CAP)

1:00 Bike

10 Hollow Flutter Kicks

30 Single-Unders

5/5 Single Arm KB Strict Press

Strength

Metcon (No Measure)

3 SETS FOR QUALITY

20 Hanging Flutter Kicks

16 Alt. DBL KB Push Press

7/7 SA KB Floor Press w/ Leg Extension*

-Rest As Needed b/t Sets-

*Athletes start in the Deadbug position. As they press KB overhead, they extend both legs. As the KB lowers the legs return to start position.

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

20/15 Cal Bike

30 Walking Lunges

40 Sit-ups

50 Double Unders

(Score is Rounds + Reps)

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