CoreFit:
4 sets of:
A1. Dumbbell Push Press 8-10 reps
Rest 45 seconds
A2. Kettlebell Swings x 20 reps
Rest 45 seconds
A3. Pull-Ups x 5-7 reps @ 2111- least assistance possible
Rest 45 seconds
+
5 sets for max calories/reps of:
30 seconds of Rowing or Airdyne (for max calories)
30 seconds of Rest
60 seconds of Burpees (for max reps)
Rest 2 minutes
CrossFit:
Four sets of:
A1. Weighted Ring Dips x 4-5 reps
Rest 2 minutes
A2. Clean Deadlifts x 3 reps
(perform these with PERFECT mechanics as if you were cleaning the weight– chest up, weight balanced over mid-foot, then accelerate through the middle) Do not use more than 110% of max clean. We want to work positions here
Rest 2 minutes
+
5 sets for max calories/reps of:
30 seconds of Rowing or Airdyne(for max calories)
30 seconds of Rest
60 seconds of Burpees (for max reps)
Rest 2 minutes
Four sets of:
A1. Weighted Ring Dips x 4-5 reps
Rest 2 minutes
A2. Clean Deadlifts x 3 reps
(perform these with PERFECT mechanics as if you were cleaning the weight– chest up, weight balanced over mid-foot, then accelerate through the middle) Do not use more than 110% of max clean. We want to work positions here
Rest 2 minutes
+
5 sets for max calories/reps of:
30 seconds of Rowing or Airdyne(for max calories)
30 seconds of Rest
60 seconds of Burpees (for max reps)
Rest 2 minutes
*if pulling muscles are still fatigued from Fall Brawl hop on that Airdyne!*
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