Tuesday November 12th, 2013

CoreFit:

4 sets of:
A1. DB Push Press x 6-8 reps  - go heavy!
Rest 60 seconds
A2. GH Raise x 6-8 reps or Single Leg KB deadlift.
Rest 60 seconds
A3. Partnered Leg Tosses x 20 reps
Rest 60 seconds

+
In teams of two, partners alternate whole rounds to complete 4 rounds each of:
Wall Ball Shots x 10 reps
Burpees x 10 reps
Sit-Ups x 10 reps

CrossFit:
A.
Take 20 minutes to build to today's 1-RM Squat Clean & Jerk.  Take the time to properly squat clean each rep.

+

5 rounds for time of:
135/85 lbs Shoulder to Overhead x 5 reps
Toes to Bar x 10 reps
Double-Unders x 20 reps