Reminder: there is no class on Friday morning. We are getting settled with baby Sarah. We will have evening class Friday and will get back to our full schedule.
CoreFit:
CoreFit:
A1. Single-Arm Dumbbell or Kettlebell Press x 6-8 reps each arm
Rest 45 seconds
A2. Partner GH Raise 6-8 reps :http://www.youtube.com/watch?v=k71m-NMZE9k
Rest 45 seconds
A3. Side Planks x 30-45 seconds each side
Rest 45 seconds
+
Partners alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:
3 Man-Makers
6 Burpees
9 Box Jumps
CrossFit:
4 sets of:
A1. Single-Arm Dumbbell Press x 4-6 reps each arm
Rest 90 seconds
A2. GH Raises or RDL 6-8 reps. Add resistance to GH raise.
Rest 90 seconds
+
Partners alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:
3 Man-Makers
6 Burpee Pull-Ups
9 Box Jumps (24″/18″)
4 sets of:
A1. Single-Arm Dumbbell Press x 4-6 reps each arm
Rest 90 seconds
A2. GH Raises or RDL 6-8 reps. Add resistance to GH raise.
Rest 90 seconds
+
Partners alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:
3 Man-Makers
6 Burpee Pull-Ups
9 Box Jumps (24″/18″)
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