Wednesday January 30th, 2013

CoreFit:

3 WORKING sets:

A1. Front Squat   4-6 reps   @ 30x1.   Rest 30s.

A2. Banded face pulls   8- 10 reps.  Rest 3 minutes

AMRAP in 7 minutes

5 OHS  or goblet squats.   OHS load will be light.
20 "fast feet"on 45# plate

rest 5 minutes

AMRAP in 7 minutes
7 KBS
150m row or 15 cals on Airdyne


CrossFit:

3 WORKING sets:

A1. Front Squats   3-4 reps @ 20x1

A2. Banded face pulls   8-10 reps. Rest 3 minutes.

AMRAP in 7 minutes
5 OHS  95#/ 65#
20 fast feet on 45# plate

rest 5 minutes
7 KBS
150m row or 15 cals on Airdyne