Blog

Friday 01Nov13

Fitness

A1. Russian KB Swings (Heavy!) 5×8-10

A2. Bent Rows 5×8-10

 

B.  5 Rounds:

5 Power Cleans (135/95)

10 Pull Ups

200m Run

Rest 2 mins

 

C. Plank Hold 2×60 secs

Left Plank 1×60 secs

Right Plank 1×60 secs

 

 

Performance

A1. RDLs (to knee) 5×3, rest 30 secs

A2. Supine Rows 5×6-8 reps, rest 60 secs

 

B. 7 Rounds:

5 Power Cleans (185/125)

10 Burpees

Rest 2 minutes

 

C. GHD Sit Ups 3×15-20

CONTACT US

Address:

75 Acco Drive Suite 6-7
York, PA 17402

CrossFit Journal: The Performance-Based Lifestyle Resource