Friday October 25th, 2013

CoreFit:

Three sets of:
A1. Single-Arm Overhead Walking Lunge x 20 steps (10/arm)
Rest 60 seconds
A2. Pull-Ups x 6-8 reps
Rest 60 seconds
A3. Partnered Leg Tosses x 15-20 reps
Rest 60 seconds

+

For time

40 Kettlebell Swings

20 Push-ups

25 Kettlebell Swings

20 Push-ups

10 Kettlebell Swings

20 Push-ups

*This is meant to be slow on the push-ups. So really focus on doing them properly rather than fast. If you feel you must scale the reps, talk to a coach and they help you come up with an appropriate number. *

CrossFit:

A. Take 20 minutes and build to today’s 1RM Snatch or Power Snatch

+
For time:

30-20-10

Kettlebell Swings

Box Jump- step down

Pull-ups