Tuesday June 18th, 2013

CoreFit:
4 sets of:
A1. Dumbbell Shoulder Press x 10-12 reps @ 2011
Rest 45 seconds
A2. Alternating Forward Lunge x 10 reps each leg @ 1010
Rest 45 seconds
A3. Prone Plank Hold x 45 seconds
Rest 45 seconds

+

3 rounds for time of:
15 push-ups
400 Meter Run

CrossFit :

4 sets of:
A1. Push Press x 3-5 reps
Rest 2 minutes
A2. L-Sit ----accumulate 10s
Rest 2 minutes

+

8 minute AMRAP

10 box jumps- step down

10 push-ups

10 ring dips