Wednesday May 1st, 2013

CoreFit:
A.
3 sets of:
A1. Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
A2. Kettlebell Swings x 20 reps
Rest 60 seconds
A3. Supine Ring Rows x 10-12 reps
Rest 60 seconds

+

Complete as many rounds and reps as possible in 12 minutes of:
Walking Lunge x 10 steps
Burpees x 10 reps
Double-Unders x 20 reps  --if you absolutely can't get them, then practice for 40s. 

CrossFit:

A.
Four sets of:
A1. Back Squat x 6-8 reps @ 30X1
Rest 90 seconds
Scapular Wall Slides x 5 reps @ 3030
Rest 90 seconds

+

Complete as many rounds and reps as possible in 12 minutes of:
Walking Lunge x 10 steps
Burpees x 10 reps
Double-Unders x 30 reps