Friday January 25th, 2013

CoreFit:
4 sets
A1. Deadlift   6,5,4,3.    Rest 20 seconds.

A2. Push-ups   3-5 controlled negatives.   Rest 3 minutes

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conditioning below


CrossFit

A1. Deadlift  4,3,2,1.  Rest 20 seconds

A2. AMRAP push-ups in 20 seconds.  Rest 3 minutes


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8 minutes of
30s  - Airdyne or Row @ 90% effort
30s - Airdyne or Row @ 50% effort.

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2 minutes rest
+

AMRAP in 5 minutes

1 kettlebell swing
1 sit-up
2 kettlebell swings
2 sit-ups
3 kettlebell swings
3 sit-ups
4 kettlebell swings
4 sit-ups
etc.,