Monday May 6th, 2013

CoreFit :

A.
3 sets of:
A1. Deadlift  5,5,5.    Build per set.  Build to a 5RM
Rest 45 seconds
A2. Push-Ups x 10-15 reps
Rest 45 seconds
A3. Reverse Lunges with DBs x 20 @ 1010
Rest 45 seconds
A4. Side Plank x 45 seconds each
Rest 45 seconds

+

4 sets of:
30 seconds of Kettlebell Swings
30 seconds of Rest
30 seconds of mountain climbers
30 seconds of Rest

score is total reps after all 4 sets. 

CrossFit:

A1. Deadlift  15,10,5     Rest 20s

A2. Max reps handstand push-ups.  Rest 2 minutes

+

2 minute AMRAP

10 box jumps - step down

10 push press 115/75

rest 2 minutes x 4

score is total reps after all 4 sets.