Tuesday October 8th, 2013

CoreFit:

4 sets of:
A1. Dumbbell or Barbell Shoulder Press x 8-10 reps @ 2011
Rest 45 seconds
A2. Dumbbell Alternating Reverse Lunge x 10 reps each leg
Rest 45 seconds
A3. Side Planks x 30-45 seconds each side
Rest 45 seconds

+

Complete as many rounds and reps as possible in 8 minutes of:
Push-Ups x 10 reps
100 Meter Run 

CrossFit:

5 sets of:
A1. Shoulder Press x 3 reps
Rest 90 seconds
A2. Shoulder Dislocates 10-15 reps. 

Rest 90 seconds

+

Complete as many rounds and reps as possible in 8 minutes of:
Hand-Release Push-Ups x 10 reps
Double-Unders x 30 reps