wod

Monday

CrossFit Fixx – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS :30 Single Unders (Increase Complexity e/ Round) 12 Alt. Calf Stretches* 10

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Sunday

CrossFit Fixx – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… 1 ROUND 25ft Knee to Chest 25ft Figure Four

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Endurance Class

CrossFit Fixx – Endurance View Public Whiteboard Warm-up Leg Swings then… 25 meters Calf stretch Toe walks Heel walks Punters High knees Butt kickers Metcon

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Saturday

CrossFit Fixx – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 1:00 Row 10 Step-Ups 10 BB Sumo Good Morning 10 Wall Ball

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Barbell Club

CrossFit Fixx – Barbell Club View Public Whiteboard Warm-up Coaches Choice Strength Deadlift (12 -10 -8 -6 -4) As the reps decrease weight increases. Athletes

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Friday

CrossFit Fixx – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10 Slam Ball Ground to Overhead 7 Scap Pull-Ups 7 Short, Controlled

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Thursday

CrossFit Fixx – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 5 Inch-Worms 10 Strict Press w/:02 Pause 20 Crossbody Mountain Climbers 40

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Wednesday

CrossFit Fixx – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES :30 Bike @ Moderate Pace 4 KB Deadlifts 4 KB

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