wod

Tuesday

CrossFit Fixx – CrossFit

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Warm-up

Warm-up (No Measure)

2 SETS

100m Run @ Hard Pace + 50 Single Unders

8 Scap Pull-Ups + 8 Kip Swings

5 Inchworms & Push-Up + 20 Air Squats

* Switch to Double Unders on 2nd time through

Strength

Overhead Squat (4×3*)

*All working sets @ Light-Moderate weight. If you have a 1RM OHS, this should be roughly 60-70%. Focus on perfect movement. This is our Deload week.

Week 7 of 8

(Score is Weight)

Workout

Metcon (Time)

6 ROUNDS FOR TIME*

35 Double Unders**

25 Air Squats

10 Toes to Bar

*After EVEN NUMBER round (2,4,6) complete a 200m Run. Workout ends with 200m run.

**Option for ‘Unbroken’ Double Unders

(Score is Time)

Finisher

Metcon (No Measure)

3 SETS FOR QUALITY

:30/:30 Single Leg Glute Bridge Hold

1:00 Slow Supermans

-Rest 1:00 b/t Sets-

(No Measure)

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