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CrossFit Fixx – CrossFit 60

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Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – Rowling*

MIN 2 – :45 Perfect Stretch**

*Rowling = Try to hit exactly 100m on the Rower … Over 100m = 2 Burpees, Under 100m = 5 Air Squats

**Perfect Stretch = 1 Samson Stretch w/ Twist + 1 Groiner + 1 Hamstring Stretch on one side then switch Legs

Workout

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 — AMRAP of 4 Med Ball Front Squat + 4 MB Ground to Overhead (20/14)|(14/10)

MIN 2 — Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES

MIN 1 — AMRAP of 4 MB Sit-ups + 4 MB Seated Press

MIN 2 — Row or Bike, Moderate Effort

(No Measure)

KG WB: (9/6)|(6/5)

Cool Down

Warm-up (No Measure)

FLOW STRETCHING

2:00 Pigeon (1:00 each side)

2:00 Saddle

2:00 Dragon (1:00 each side)

2:00 Seated Fold Forward

2:00 Rebound

(No Measure)

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