Friday October 4th, 2013

CoreFit:

3 sets of:
A1. Back Squat x 8-10 reps @ 30X1
Rest 45 seconds
A2. Ring Rows x 8-10 reps
Rest 45 seconds
A3. Plank Hold x 45 seconds
Rest 45 seconds

+

In teams of two, partners alternate  full rounds to complete 4 sets each of:
Wall Ball Shots x 15 reps
Toes to Bar x 10 reps
Burpee Box Jump- step down x 5 reps

CrossFit:

5 sets of:
A. Back Squat x 2-3 reps.  Go heavy for all 5 sets. First set should be ~85% of 1RM.  If you hit 3 reps raise it a bit.
Rest 3 minutes

perform shoulder dislocates and band pull aparts during the rest.

+

In teams of two, partners alternate full rounds to complete 4 sets each of:
Wall Ball Shots x 20 reps
Toes to Bar x 10 reps
Burpee Box Jump - step down x 5 reps.