Thursday November 21st, 2013

CoreFit:

4 sets of:
A1. Push-ups x 6-8 reps --make these perfect and deep. If you have more than 8 perfect push-ups, do dips.
Rest 45 seconds
A2. Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
A3. Supermans x 10 reps.

Rest 45 seconds

+
4 rounds for time of:
25/15 Push-Ups
250 Meter Row

CrossFit:

A.

5 sets
A1. Bench Press x 3 reps

Rest 60 seconds

A2. Warm up hang power snatch with a few quick PVC or light barbell.
Rest 2 minutes
+
3 rounds for time of:
95/55 lb. Hang Power Snatch x 10 reps
Ring Dips x 15 reps