Wednesday June 19th, 2013

CoreFit:

4 sets of:
A1. Back Squat x 8-10 reps @ 30X0 ----0 at the top. Use proper weight
Rest 45 seconds
A2. Pull-Ups x 8-10 reps --least assistance possible to get the reps.
Rest 45 seconds 

A3. Hollow Rocks 30-45 seconds

Rest 45 seconds

+

AMRAP in 6 minutes: 

Burpees x 5 reps
Bear Crawl x 20 yards
Burpees x 5 reps
Walking Lunge x 20 steps

CrossFit:

8 sets of:
Back Squat x 2-3 reps @ 30X1
Rest 2 minutes
(These sets should all be heavy. Use rest time to stretch and mobilize your upper body.)

+
Complete as many rounds and reps as possible in 6 minutes of:
125/85 lb Thrusters x 3 reps
Pull-Ups x 6 reps
55/35 lb Kettlebell Swings x 9 reps