Thursday September 19th, 2013

CoreFit:

Three sets of:
A1. Front Squats x 8-10 reps @ 3011
Rest 45 seconds
A2. Pull-Ups x 5-7 reps @ 2111
(use an appropriate weight or modification for this rep range)
Rest 45 seconds
A3. Hollow Rock/Hold x 30-45 seconds
Rest 45 seconds

+

4 sets of:
Ball Slams x 30 seconds
Rest 30 seconds
Mountain Climbers x 30 seconds
Rest 30 seconds

CrossFit:

3 sets of:
A1. Front Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1
Rest 2 minutes
A2. Weighted Ring Pull-Up x 2-3 reps
Rest 2 minutes

+

3 rounds for time of:
115/75 lbs Thrusters x 10 reps
Burpee Pull-Ups x 10 reps
400 Meter Run