Thursday

CrossFit Fixx – CrossFit

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Warm-up

Warm-up (No Measure)

3 ROUNDS

1:00 Row (EZ Pace)

6 Push-Up + Alt. Groiner

8 Wall Ball Push Press**

10 Alt Wall Ball Single Leg RDL

**Round 2 perform Wall Ball Front Squats; Round 3 perform Wall Ball Thrusters

Extended Warm-up

Metcon (No Measure)

3 SETS FOR QUALITY

:30-1:00 Handstand Hold

10 Slow Barbell Good Mornings

1:00 Row*

*Increasing efforts each round. Start EZ, increase to Hard.

(No Measure)

Workout

OPEN 17.4 (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

55 Deadlifts (225/155)|(155/105)

55 Wall Balls (20/14)|(14/10)

55 Cal Row

55 Handstand Push-Ups

(Score is Rounds + Reps)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press

KG BB: (100/70)|(70/55)

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

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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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