Thursday December 5th, 2013

CoreFit and CrossFit

4 sets of:
A1. Double Unders   OR  DB Bulgarian Split Squat x 6-8 reps each leg @ 30X1
The DB BSS are for those that did not complete the "Chief" on Tuesday with all the air squats.
Rest 60 seconds
A2. Ring Push-Ups x Max Reps
Rest 60 seconds

+

4 sets for max reps of:
45 seconds of DB Burpees (35/25 lbs.) --scale up or down as needed based on equipment.
(hands remain at sides during jump)
15 seconds of Rest
45 seconds of Anchored Sit-Ups
15 seconds of Rest



In addition to the 6pm Friday evening class and the 10am Saturday class :

There will be Open Gym on Friday at 430 pm. On Saturday at 11am, we will have a competitors WOD.  If you plan to attend both Friday and Saturday WODs it would be wise to use today as a Aerobic restoration day.  Ride the Airdyne or rower at a Z1 pace for 25-40 minutes with some stretching and foam rolling.