Training Tuesday January 15th, 2013

CoreFit

4 sets

A1. Back Squat   5 reps @ 40x1.      Rest 30s. Perfect tempo and control before adding weight.

A2. Hanging Leg raises in dip station.   3-8 reps.  Rest 3 minutes

+

For max total reps

1 minute sit-ups  ---can be scaled up to weighted or GHD sit-ups dependent on level.
2 minutes wall balls
3 minutes burpees
2 minutes wall balls
1 min sit-ups


CrossFit
A1. Back Squat 3 ,1 3, 1.   Make sure to build properly in warm-up so these are tough working sets.

A2. Hollow Rocks  15-30s.      Rest 3 minutes

+

For max total reps
1 minutes toes to bar
2 minutes wall balls
3 minutes burpees
2 minutes wall balls
1 minute toes to bar.