Wednesday February 5th, 2014

9 a.m. class is cancelled tomorrow.  

CoreFit:

A. Deadlift, on the minute, every minute x 3 reps x 5 sets.  Reset between each rep.

3 sets:

B1. Push-ups, 10-15 reps

rest 60 seconds.
B2. Pull Up negatives clusters, 4.3.2 

rest 60 seconds.
switch grips every set of clusters
B3. DB curls x 10 reps. 

Rest 60 seconds

+

complete 5 rounds:
15 Wall Balls or Goblet Squats
20 second plank hold

CrossFit:

A. Front Squat 2, 2, 2, 2   ; rest as needed. All heavy but doable. Hit all your reps.
+
10min amrap
15 burpees
60 Double Unders

notes:

- squat therapy and t-spine mobility in warm-up

-hit all reps on FS. 

- separate specific aerobic warm-up for 10 minute AMRAP




Elliot nails a muscle-up!