wod

Wednesday

CrossFit Fixx – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 6 Up-Downs 10 Mountain Climbers 6 Bird Dogs 10 Barbell

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Tuesday

CrossFit Fixx – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ON A 7:00 CLOCK… 2 ROUNDS :45 Bike @ Moderate Pace 10 Scap Pull-Ups

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Monday

CrossFit Fixx – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 SETS (:20 ON/ :10 OFF)* MOVT 1 – Single Unders MOVT 2 –

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Sunday

CrossFit Fixx – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (10:00 CAP) 5 Inch Worms into Cobra Pose* 10 Alt. Dead Bug

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Endurance Class

CrossFit Fixx – Endurance View Public Whiteboard Warm-up 2 min Easy pace bike into… 25 meters Calf stretch Toe walks Heel walks Punters High knees

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Rowing

CrossFit Fixx – Rowing View Public Whiteboard Metcon (Time) 6k Row For TimeRow AT LEAST 1000m pieces, rest max 2:00 stretch/abs/arms, etc. during rest 40:00

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Barbell Club

CrossFit Fixx – Barbell Club View Public Whiteboard Warm-up Bike, Row, Run or Ski 3 minutes Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and

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Friday

CrossFit Fixx – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (7:00 CAP) 100m Run 5/5 Single Arm Ring Rows 5/5 Alt. Single

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Thursday

CrossFit Fixx – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 10 Alt. Samson Stretch 20 Deficit Calf Raises (On Plate) 10 Bootstrappers

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