Sunday

CrossFit Fixx – CrossFit

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Warm-up

Warm-up (No Measure)

ON A 8:00 RUNNING CLOCK…

1:00 Row (EZ)

1:00 Row (Moderate)

Immediately Into…

2 SETS (5:00 Cap)*

10 Alt. Groiners

10 Hang Position to Tall Shrug

10 PVC Pass Throughs (Wide Grip High Pulls in Set 2)

10 Behind the Neck Snatch Grip Shoulder Presses

*Set 1 w/ PVC & Set 2 option for Barbell

Workout

Metcon (Time)

FOR TIME

10-9-8-7-6-5-4-3-2-1*

Hang Power Snatch (115/75)|(75/55)

Burpee Over Bar

*Perform 1,2, or 3 Bar Muscle-Up after each full set. Must be unbroken.

(Score is Time)

KG BB: (52.5/35)|(35/25)

BMU Option 1: Jumping Bar Muscle-Up

BMU Option 2: 2, 4, or 6 Chest to Bar Pull-Ups

Optional Finisher

Metcon (No Measure)

3 SETS

10/10 Single Leg Weighted Glute Bridge

1:00 Hollow Hold*

*Weighted Optional

(No Measure)

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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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