Wednesday January 1st, 2013

CoreFit:

4 sets: 

A1. Battle Rope x 20 seconds

Rest 60s

A2. Side Plank x 45 seconds

Rest 60 seconds 

3-4 sets: 

+

B1. Max strict pull-ups.  Use a band that allows for 5 reps. 

Rest 20 seconds

B2. Thrusters x 10 reps. 

Rest 30 seconds

B3. Row 200m all out.

Rest 2 minutes

CrossFit:

5 min @ 80-90%:
10 burpees
30 DU
REST 5 min

5 min @ 80-90%:
7 KBS 55#/35#
5 box jumps --step down
7 situps
REST 5 min

5 min @ 80-90%:
AD .25
12 T2B  ----scale to a # you can get unbroken on first set.
REST 5 min

5 min @ 80-90%:
Mountain Climbers 20 reps.
12 walking lunges
REST 5 min

5 min @ 80-90%:
AD