Sunday

CrossFit Fixx – CrossFit 45

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Warm-up

Warm-up (No Measure)

2 ROUNDS (6:00 CAP)

:30 Bike

5/5 Bulgarian (or floor) Split Squats

5/5 Elevated Curtsey Squats

5 Kip Swings

5/5 Single Arm Ring Rows*

*First round perform Single Arm Ring Rows then switch to regular Ring Rows for the second round.

Strength

Metcon (Weight)

2 SETS

10/10 DB Goblet Bulgarian Split Squats

15/15 Elevated Goblet Curtsey Squats*

-Rest as Needed b/t Sets-

*Stand on a single plate.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

50/40 Cal Bike

50 Walking Lunges

50 Ring Rows

50 Knees to Elbow

25/20 Cal Bike

25 Walking Lunges

25 Ring Rows

25 Knees to Elbow

(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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