Tuesday July 23rd, 2013

CoreFit

3 sets of:
A1. Bench Press x 8-10 reps @ 20X1
Rest 45 seconds
A2. Pull-Ups x 4-6 reps (any grip, no kip – load/modify as needed)
Rest 45 seconds
A3. Leg raises  x 10-15 reps @ 3011
(lower back remains in contact with the floor)
Rest 45 seconds

+

5 rounds for time of:
Hand-Release Push-Ups x 10 reps
Kettlebell Swings x 20 reps 45#/25#
200 Meter Run

CrossFit

4 sets of:
Bench Press x 4-6 reps @ 20X1
Rest 90 seconds
Strict Pull-Ups x Max Reps
Rest 90 seconds

+
5 rounds for time of:
Hand-Release Push-Ups x 10 reps
Kettlebell Swings x 20 reps 55#/35#
200 Meter Run