Saturday

CrossFit Fixx – CrossFit 45

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Warm-up

Warm-up (No Measure)

3 ROUNDS (6:00 CAP)

:30 Bike (increase pace over the course of 3 rounds)

5-8 Kip Swings on the Rings

:30/:30 Single Arm Front Rack Hold

5-8 Slam Ball Deadlifts

Strength

Metcon (No Measure)

3 SETS FOR QUALITY

20 Alt. Hanging Toes to Ring or Rig

15 Feet Elevated Glute Bridge

1:00 DBL KB Front Rack Hold

-Rest As Needed b/t Sets-

(No Measure)

Workout

Metcon (Time)

FOR TIME

125/100 Cal Bike*

*At the top of each minute athletes will complete 7 Slam Balls (30/20)|(20/10).

(Score is Time)

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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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