Wednesday September 25th, 2013

CoreFit and CrossFit:

A. make up squat work or press work from earlier in the week. 

  

If you have attended both days this week. 

A1. DB Bulgarian Split Squat @ 30X1 x 8-12 reps

Rest 60 seconds

A2. Pull-ups 6-8 reps.  

Rest 60 seconds

Four sets for max reps against a 4-minute running clock, complete:
Row 500 Meters
Double-Unders x Max Reps
Rest 4 minutes between sets


For those competing:

A. build to 80% OR LESS of your max clean and jerk. Emphasize form. If it feels good, perfect leave it there. If it feels terrible, keep it light and sort out form.


B. for time:
30 wall balls
15 toes to bar

+
C.

Run 400m
rest 60s
Run 400m