Thursday September 5th, 2013

CoreFit:

4 sets of:
A1. Single-Arm Press (Kettlebell or Dumbbell) x 6-8 reps each arm
Rest 45 seconds
A2. Kettlebell Swings x 20 reps
Rest 45 seconds
A3. Side Planks x 30-45 seconds each side
Rest 45 seconds

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In teams of two, partners will alternate rounds to complete 7 rounds each of:
Push Press x 7 reps - moderate to heavy. Should be done unbroken.
Hanging Leg Raises x 7 reps  (stay controlled and minimal sway. 

CrossFit:

5 sets of:
A. Shoulder Press x 2-3 reps
Rest 2-3 minutes

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In teams of two, partners will alternate rounds to complete 7 rounds each of:
115/75 lb Push Press x 7 reps
Toes to Bar x 7 reps