Wednesday April 2nd, 2014

CoreFit:

A. DB Seated Strict Press @ 30×1, 10-12 reps x 3 sets, rest 2:00 between sets.

B1. Front Squat @ 95/65, 75/33 lbs x 12-15 reps x 4 sets, rest 10 seconds. OR Goblet squat.
B2. Burpees as fast as possible, 10-12 reps x 4 sets, rest 2 minutes.

C1. DB Tricep Extensions @ 30×1, 8-10 reps x 3 sets, rest 1 minute.
C2. Weighted Plank Holds x 35 seconds x 3 sets, rest 1 minute.

CrossFit: 

teams of 4.  Each athlete will: 

airdyne sprint 15 seconds @100%
rest exactly 1:45
x5


Athlete 1 starts at 00, Athlete 2 at 30s, athlete 3 at 1 min, athlete 4 at 1:30.   Athlete 1 at 2 min, athlete 2 at 2:30 athlete 3 at 3 and athlete 4 at 3:30 and so on. Score is total calories.

rest 5 min

airdyne sprint 15 seconds @100%
rest exactly 1:45
x5