Thursday May 23rd, 2013

CoreFit

3 sets of:
A1. Back Squat x 4-6 reps @ 3011
Rest 45 seconds
A2. Ring Rows x 8-12 reps @ 2111
Rest 45 seconds
A3. Stretch Pecs 30s
Rest 60 seconds

+

"Helen"
3 RFT of

400m run

21 KBS- 55#/ 35#

12 pull-ups ---scale to push-ups if you don't have pull-ups. 

or if not coming on Saturday :

10 min AMRAP: 

5 Burpee Pull-Ups
10 Kettlebell Swings - heavy
20 Wall Ball Shots

CrossFit

A. Back Squat  3,2,1, 3,2,1. Rest 3 minutes between.   Raise loads per wave.  I.e.,  200,210,220,  210,220,230.  

+

"Helen"
3 RFT of

400m run

21 KBS- 55#

12 pull-ups

or if not coming on Saturday :

10 min AMRAP: 

5 Burpee Pull-Ups
10 Kettlebell Swings ---heavy
20 Wall Ball Shots