Sunday

CrossFit Fixx – CrossFit

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Warm-up

Warm-up (No Measure)

3 SETS (ON AN 8:00 RUNNING CLOCK)

12 Alt. Groiners

10/10 DB Upright Rows

8 Lunge + Lunge + Squat (Narrow)

6 Up-Downs

Strength

Metcon (No Measure)

3 SETS FOR QUALITY

8/8 Bulgarian Split Squats*

15 Heel Elevated Narrow Squats

-Rest as needed b/t Sets-

*Weighted optional.

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

3 SETS*

AMRAP x 5 MINUTES

12 DBL DB Hang Muscle Snatch (35/20)|(20/15)

6 DB Up-Downs

12 Walking DB Suitcase Lunges

-Rest 1:00 b/t Sets-

*Pick up where you left off each set.

(Score is Rounds + Reps)

DB KG: (15/10)|(10/7.5)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 18 MINUTES*

12 DBL DB Hang Muscle Snatch (35/20)|(20/15)

6 DB Up-Downs

12 Walking DB Suitcase Lunges

*Partner 1 Works while Partner 2 Rests. Partners alternate ONLY every movement. For example: P1 performs the Snatch, P2 Performs the Lunges, P1 Performs the Up-Downs, P2 Performs the Snatch, etc.

(Score is Rounds + Reps)

DB KG: (15/10)|(10/7.5)

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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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