11/5/15 – CrossFit Fixx
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11/5/15

4
Nov

11/5/15

Main – CrossFit

Warm-up

6 min alternating every min

Plank

Superman

Air Squats

Strength

“A: :30 Max DL @ 75, 85, 95 then 95%+

B: :20 Glute Bridge

C: 30 Max Pendlay Row @ 75, 85, 95 then 95%+

D: :20 Pushup Plank Hold

Deadlift (4 x :30 (75-85-95-95+%))

WOD

Metcon (AMRAP – Rounds and Reps)

11min LADDER:

(3,6,9, etc. reps each of)

DL (145/105)

K2E or Captain’s Chair

Cool Down

3 Min Row

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