CoreFit:
5 sets:
A1. Push Press X 3 reps
rest 60 seconds
A2. DB Bent Over Row X 6-8 reps
A2. DB Bent Over Row X 6-8 reps
rest 60 seconds
+
10 minute AMRAP:
10 minute AMRAP:
Airdyne 0.7 miles or Row 500m
50 Air Squats
25 Box Jumps Step Down
Airdyne 0.7 miles or Row 500m
50 Air Squats
25 Box Jumps Step Down
Airdyne 0.7 miles or Row 500m
CrossFit:
Row 1k for time
rest 20mins. During the rest stay loose and move a bit. Practice some light gymnastics skills.
Row 1k for time
Notes:
- all out effort on both. Set a PR on the first one!
-Long warm-up with progressive faster sprints. You should be sweating prior to starting first 1k.
*check Saturday's post for Muscle-up practice*
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