Wednesday July 17th, 2013

CoreFit:

4 sets of:
A1. Kettlebell Swings x 15-20 reps
Rest 45 seconds
A2. Partnered Leg Toss x 10-20 reps
Rest 45 seconds

B1 Lateral Lunge x 5-7 reps each leg
Rest 45 seconds
B2. Dumbbell Push Press x 10-12 reps
Rest 45 seconds


4 sets for time of:
Burpees x 10 reps
200 Meter Run
Rest 60 seconds

CrossFit:

A.
On a 20 minute timer  find today’s 1-RM Clean and Jerk.

+

For time:
500 Meter Row
50 Kettlebell Swings - moderate.
100 Air Squats
500 Meter Row