CoreFit:
A1. Deadlift- build to a tough single.
A2. 5-7 explosive push-ups x 5 sets.
+
2 rounds for time
10 KBS
10 KB goblet squats.
10 KBS
10 KB goblet squats
run 800m ----scale to 400m for beginning runners
CrossFit:
A. deadlift - build to a 1RM.
+
2 rounds for time:
30 squat cleans 95#
30 pull-ups
run 800m
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