Sunday February 23rd, 2014

Make up Saturday's workout or do the workout for Monday.


Monday's workout:

CoreFit:

In warm-up be sure to complete 3 sets of 10 bodyweight ring rows.  Use a height that you can comfortably get the 10 reps unbroken and the focus is on peeling shoulders back.

A. Deadlift, 2,2,2,2,2.  Reset for perfect form for each set.

rest 1:30 between sets.

3 sets

B1. DB Bent Over Row, 6-8/each arm

 rest 1 minute.

B2. Push-ups x 8-12 reps. Perfect form.  You may scale up to close grip bench press x 6 if you have 20 push-ups.   

rest 1 minute.

4 sets:

C1. Back Extensions, 10-12 reps x 4 sets, rest 15 seconds.
C2. Airdyne x 40 seconds at 95% rest 2:30

CrossFit:

A. Squat Clean Thruster.  Build to a tough single.
+
3 rounds for time
15 thrusters 100/65#
15 CTB chin ups

Cap is 12 minutes.  Do not scale reps or weight unless you absolutely have to,  to continue.

+
20mins Z1 walk/row/stretch