Friday May 8th, 2013

CoreFit:

4 sets of:
A1. Alternating DB Press x 8-10 reps each arm
Rest 30 seconds
A2. Dumbbell Walking Lunge x 20 steps
Rest 30 seconds
A3. Prone Plank Hold x 45-60 seconds  ---increase difficultly by adding weight or performing FLR on rings.
Rest 2 minutes

+

Partner 2k row for time. Row in 500m intervals.  

CrossFit:

4 sets of:
A1. Push Press x 4-6 reps @ 11X1
Rest 90 seconds
A2. Alternating Barbell Forward Lunge x 20 steps @ 1010
Rest 90 seconds

B1. Max reps pull-ups.

Rest 20s

B2. Max height box jump x 2 reps. - -step down.  if not comfortable with high box jumps, do broad jumps. 

Rest 2 minutes. 

+

Partner 2k row for time. Row in 500m intervals.