wod

Thursday

CrossFit Fixx – CrossFit

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Warm-up

Warm-up (No Measure)

Game Time! We are going to start off our Warm-Up with a game: Lumberjacks and Farmers. We are going to split the room into 2 teams, Lumberjacks and Farmers. Each athlete will grab a KB and spread them out on the floor, half up and half down (not all KBs need to be used). When the game starts, Lumberjacks will try to knock down the KBs, Farmers will pick them back up. If all of the KBs are knocked down or all standing up, the losing team does 5 Burpees.

Do not let athletes guard an area. They cannot block another athlete. This can also be done in a Tabata Style and at the end either if not all are knocked down or standing, then the team with the most standing or knocked down will win.

Then…move into a quick, movement focused warm-up to prime the body for the double EMOM workout today!

2 SETS FOR QUALITY

:45 Cardio Choice

10 Slam Ball Deadlift

10 Slam Ball OH Press

10 Slam Ball G2O

10 Slam Ball Kang Squats

Workout

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – AMRAP of 4 Slam Balls (30/20)|(20/10) + 4 Alt. V-Ups

MIN 2 – :50 Cardio of Choice 1 (Moderate)

-Rest 3:00-

EMOM x 10 MINUTES

MIN 1 – AMRAP of 4 Russian KB Swing (Athlete Choice) + 4 Alt. Lunges

MIN 2 – :50 Cardio of Choice 2 (Moderate)

(No Measure)

KG SB: (15/10)|(10/5)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

8:00 of Yoga Flow…

Suggested Flow:

1:00 Pigeon (R)

1:00 Dragon (R)

1:00 Pigeon (L)

1:00 Dragon (L)

2:00 Frog Stretch

2:00 Rebound

(No Measure)

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