Wednesday July 31st, 2013

CoreFit:
4 sets of:
Push Press x 8-10 reps (barbell or dumbbell)
Rest 45 seconds
Single-Leg Hip Bridge x 20-30s
Rest 45 seconds
Partnered Leg Tosses x 15-20 reps
Rest 45 seconds

+

4 sets for times of:
Renegade Rows x 5 reps
Mountain Climbers x 20 reps*
Run 200 Meters

Rest 2 minutes

*Each step counts as 1 rep

CrossFit:

5 sets of:
Push Press x 5 reps
Rest 2-3 minutes

+ 

For time:
15 x Deadlift (205/135 lb)
30 x Wall Ball Shots
12 x Deadlift
24 x Wall Ball Shots
9 x Deadlift
18 x Wall Ball Shots