Wednesday

CrossFit Fixx – CrossFit

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Warm-up

Warm-up (No Measure)

CHIPPER STYLE WARM-UP

:30 Row (Arms Only)

10 Air Squats

10 Box Step Ups

:30 Row (Legs Only)

8 Jumping Squats

8 Lateral Step Overs

:45 Row (Half Stroke)

6 Alt. Curtsy Lunges

6 Box Jumps

1:00 Row (Full Stroke)

Workout

Metcon (1 Rounds for calories)

5 SETS

ON A 3:30 RUNNING CLOCK…

16 DB Goblet Step-Ups (35/20)|(20/15)/(24/20)

14 Box Jumps (24/20)

12 Box Jump Overs (24/20)

Max Cal Row in time remaining…

-Rest 1:00 b/t Sets-

(Score is Lowest Cals)

KG DB: (15/10)|(10/7.5)

Optional Finisher

Metcon (No Measure)

3 SETS FOR QUALITY

10-15 Rower Pike-Ups or Tuck-Ups

2:00 Recovery Row (Nasal Breathing Only)

-Rest 1:00 b/t Sets-

(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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