Thursday August 1st, 2013

CoreFit:

4 sets :

A1. Strict Pull-ups  @ 20x1.   8-10 reps.  Rest 20s
A2. Double Under practice 45s.  Rest 2 minutes

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4, 3-minute sets for max reps of:
Run 400m or Airdyne 35 calories.   Preference is to alternate per round.
Max reps- push-ups
Rest 3 minutes


CrossFit:

A. Gymnastic or skill work 15 minutes. Practice a goat or skill you want to improve. 

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3 sets :

5-minute sets for max reps of:

Row 800 Meters
Muscle-Ups x Max Reps (if you don't have muscle-ups use CTB pull-ups)
Rest 5 minutes

If you do not have muscle-ups practice them during part A.