Sunday

CrossFit Fixx – CrossFit 60

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Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Row 2:00 (EZ Pace)

Immediately Into…

AMRAP x 6 MINUTES

5 Inchworms w/ Push-Up

10 Alt. Plank Shoulder Taps

10 Alt. Pike Shoulder Taps

5 Up-Downs

3-5 Strict Pull-Ups or 10 Ring Rows

Immediately Into…

2:00 Row (Moderate Pace)

Workout

Metcon (Time)

FOR TIME

1500/1250m Row

6 Wall Walks*

30 Burpee Pull-Up

1000/800m Row

6 Wall Walks

20 Burpee Pull-Up

500/400m Row

6 Wall Walks

10 Burpee Pull-Up

*Alternate Options for Wall Walk…

30′ HS Walk

100′ Bear Crawl

(Score is Time)

Finisher

Metcon (Weight)

2 SETS FOR QUALITY

21-15-9

DB Hammer Curls (Athlete Choice, Light)

DB Rolling Tricep Extensions

-Rest 2:00 b/t Sets-

(Score is Weight)

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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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