Friday November 22nd, 2013

CoreFit: 

4 sets of:
A1. Russian Step-Up x 8-10 reps each leg
Rest 60 seconds
A2. Pronated Grip Pull-Ups x 4-6 reps @ 2111
Rest 60 seconds

+

Complete as many rounds and reps as possible in 5 minutes of:
10 Pull-Ups
10 Wall Ball Shots

Rest exactly 3 minutes, and then,

Complete as many rounds and reps as possible in 5 minutes of:
10 Sit-Ups
20 Mountain Climbers (each step is one rep)

CrossFit:

Four sets of:
A1. Weighted Pull-Ups x 3-4 reps @ 20X1
Rest 60 seconds
A2. Pistols x 6 reps each leg - add weight if you have these easily.
Rest 60 seconds

+
Complete as many rounds and reps as possible in 5 minutes of:
10 Pull-Ups
10 Wall Ball Shots

Rest exactly 3 minutes, and then . . .

Complete as many rounds and reps as possible in 5 minutes of:
10 Sit-Ups
20 Mountain Climbers (each step is one rep)