- Liz & visitor, Megan buddy carry during Monday’s Team Fernandez WoD.
FITNESS
A. Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Pull-Ups x 4-6 reps @ 31X0
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
B. For time:
Row 1000 Meters
followed immediately by . . .
Three rounds of:
Kettlebell Swings x 20 reps
Toes to Bar x 10 reps
Wall Climbs x 5 reps
AIM
A. Five sets of:
Back Squat x 2-4 reps @ 30X1
Rest 60 seconds
Single-Arm Dumbbell Row x 12-15 reps @ 2111
Rest 2 minutes
B. For time:
Row 1000 Meter
followed immediately by . . .
Three rounds of:
Double-Unders x 30 reps
Kettlebell Swings x 20 reps
Handstand Push-Ups x 10 reps
SPORT
Rest Day
CROSSFIT MOMS
Rest Day
Ocean Isle Beach Winery Run – Sept. 6th!
★ Run through the vineyard and trails. ★ Live Music.
★ Celebrate with Wine in a custom race wine glass. ★ Awards.
★ Free dinner at packet pickup for you & your family.
……PLEASE SHARE…..
Website: http://purplefeet5k.com/ ★ Register:http://bit.ly/1ohO7y2