Thursday

CrossFit Fixx – CrossFit

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Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – :45 Bike @ Mod Pace

MIN 2 – 5/5 SA Ring Row + Max Scap Pull-Up

MIN 3 – 10 Step-Ups+ Max Groiners

MIN 4 – 30 Big Jump Single Unders + Max Calf or Tib Raises

Workout

Metcon (AMRAP – Rounds and Reps)

ON A 25:00 RUNNING CLOCK…

100/75 Cal Bike

Immediately Into…

AMRAP in Remaining Time Of…

6 Strict Pull-Ups

12 Alt. DB Farmer Box Step-Ups (50/35)|(35/20)|(24/20)

18 Alt. No Push-Up Renegade Rows

32 Double Unders

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/10)

Optional Finisher

Metcon (No Measure)

FOR RECOVERY

1:00 Wall Wrist Stretch

:45/:45 Slow Wrist Rotations (Palms Down)*

:45/:45 Forearm Smash

*Clockwise/ Counterclockwise.

(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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