Tuesday October 29th, 2013

CoreFit:

4 sets of:
A1. Shoulder Press x 6-8 reps @ 20X1
Rest 45 seconds
A2. Supinated-Grip Pull-Ups x 6-8 reps @ 2111
Rest 45 seconds
A3. Hollow Rocks x 30 seconds
Rest 45 seconds

+

For time:
400/300 Meter Row
20/15 Hand-Release Push-Ups
Airdyne 40/30 calories

20/15 Hand-Release Push-Ups 

Double Unders x 80/60 reps

20/15 Hand-Release Push-Ups 

CrossFit

5 sets of:
A1. Shoulder Press x 2-3 reps @ 20X1
Rest 2 minutes
A2. Supinated Grip Pull-Ups x 3-5 reps @ 21X0
Rest 2 minutes

+

For time:
400/300 Meter Row
20/15 Hand-Release Push-Ups
Airdyne 40/30 calories

20/15 Hand-Release Push-Ups 

Double Unders x 80/60 reps

20/15 Hand-Release Push-Ups 

Coaches note :  run this as a tunnel workout meaning start off 2 athletes with the row and as soon as they finish the row the next person starts on the rower.