Wednesday November 20th, 2013

tomorrow morning class will be at 10am


CoreFit:

4 sets of:
A1. Goblet Squats x 8-10 reps @ 31X1
Rest 60 seconds
A2. Single-Arm Shoulder Press x 6-8 reps each arm
Rest 60 seconds
A3. Farmer’s Carry x 40 yards
Rest 60 seconds


In teams of three, alternating complete rounds, complete five rounds each of:
Thrusters x 5 reps  --DB or Barbell  Moderate.
Kettlebell Swings x 10 reps
Double-Unders x 20 reps

CrossFit:

5 sets of:
A. Back Squat x 4-6 reps @ 30X1
Rest 3 minutes between sets and use that time to work shoulder mobility

+

In teams of three, alternating complete rounds, complete five rounds each for time of:
135/85 lbs Thrusters x 5 reps
70/45 lbs Kettlebell Swings x 10 reps
Double-Unders x 20 reps