Monday January 27th, 2014

We will have classes at 5 p.m. and 6 p.m. on Monday and Tuesday.  


CoreFit:

4 sets of:
A1. Deadlift x 6-8 reps
Rest 60 seconds
A2. Dumbbell Shoulder Press x 8-10 reps
Rest 60 seconds
A3. Russian Step-Ups x 10 reps each leg
Rest 60 seconds

+

6 sets for max reps of:
B1. 20 seconds of Kettlebell Swings
10 seconds of Rest
B2. 20 seconds of Burpees
10 seconds of Rest

CrossFit:

A. Back Squat 3, 2, 1, 1; rest 3mins.  Hit all your reps. Not necessarily a 1RM build.

+

For time all out
Row 250m
15 KBS 70#/45#
25 burpees
15 KBS 70#/ 45#
Row 250m

rest exactly 12mins x 2