7/30/14 – CrossFit Fixx
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7/30/14

29
Jul

7/30/14

Main – CrossFit

Warm-up

2RDS:
30s/side oblique plank hold
5 MU Transitions
10 Pushups (perfect form)

Skill Work

Pendlay Row

Strength

Work to 1RM

Drop 30%, 1x max rep pendlay row (PERFECT FORM ONLY!!)

Pendlay Row (1-1-1-1 Working to 1Rm)

Pendlay Row (30% 1 RM)

WOD

Metcon (AMRAP – Rounds and Reps)

15min AMRAP:
2 Bear Complex (75/55)
2 MU transitions
10 HRPU
20 Singles

Cool Down

3 Min Row

Mobility

Banded Splits

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