Thursday April 18th, 2013

CoreFit

A.
Three sets of:
A1. Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
A2. Turkish Get-Ups x 2 reps each arm
Rest 60 seconds
A3. Double-Under Practice x 60 seconds
Rest 60 seconds

+

conditioning below

CrossFit

A. Power Clean  3,3,2,2,2.  Rest 3 minutes between. Reset grip between reps. Beginners take from hang.

+

5 minutes @ 90%:

Double-Unders x 20 reps
Squats x 10 reps

Rest 2 mins

5 minutes @ 90%
Man-Makers x 5 reps
Box Jumps x 10 reps

Rest 2 mins

5 minutes @ 90%
Toes to Bar x 5 reps
Push-Ups x 10 reps

5 minutes @ 90%

20 walking lunges

5 burpees