Friday January 31st, 2013

CoreFit:

5 sets of:
Row 500 Meters or Airdyne 0.5 miles.
Rest 20 seconds
Toes to Bar x 10 reps.  Sub GHD sit-ups or Hanging Leg raises.
Rest 20 seconds
Side Plank Left x 60 seconds
Side Plank Right x 60 seconds

CrossFit:

A. build to a 1rm wtd chin up supinated
+
17 min AMRAP
Row 3000/2500m
200 Double Unders
amrap MU's

Notes:
- chin must be over bar hands must be shoulder width apart 

- sub 2 CTB, 2T2B, 2 ring dips for MU's.

-get some MU technique work in during warm-up.