Sunday

CrossFit Fixx – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Cardio Choice (Run, Bike, Row, or Ski)*

MIN 1 – EZ

MIN 2 – Moderate

MIN 3 – Moderate+

Immediately Into…

3 SETS FOR QUALITY

10 Sumo Squats*

14 Alt. Deep Reverse Lunges**

10 Segmented Sumo DL High Pull***

*Option to add KB in Sets 2 & 3

**Goal is to slowly access more Range of Motion with every rep

**1 Rep = 1 Sumo DL quick pause then… 1 Strict High Pull

Workout

Metcon (No Measure)

4 SETS FOR QUALITY

12-15 TNG Sumo Deadlifts (Athlete Choice, Moderate)

16 Alt. KB Goblet Cossack Squats (Athlete Choice, Moderate)

18 KB Heel Taps*

2:00 Cardio of Choice**

*L+R=1 Rep.

**Option for Nasal Breathing Only.

-Rest 1:30 b/t Sets-

(No Measure)

Finisher

Metcon (Time)

FOR TIME

100 Sit-Ups

(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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