Tuesday December 9th, 2013

CoreFit:

4 sets of:
A1. Dumbbell Press x 6-8 reps @ 2110
Rest 45 seconds
A2. Single Leg Hip Bridge x 6-8 reps each leg @ 3011
Rest 45 seconds
A3. Bottom Up Kettlebell Carry x 100′ each arm (4 trips up and back in gym)
Rest 45 seconds

+

3 rounds for time of:
30 Kettlebell Swings
30 Push-Ups
Row 400m

CrossFit:

5 sets of:
A1. Press x 2-4 reps @ 20X1
Rest 90 seconds
A2. Ab-Wheel Roll-Outs w/barbell x 6-8 reps @ 3020
Rest 90 seconds

3 rounds for time of:
30 Kettlebell Swings 55/35
30 Push-Ups
Airdyne 0.5 miles