Monday January 21st, 2013

CoreFit:

3 WORKING sets.

A1. Bench Press 4-6 @ 40x1.    Rest 20s

A2. Double Unders.  Max reps in 60s.   Rest 3 minutes

+ Aerobic Power work below


CrossFit:

A1. Bench Press w/ chains.   3-4 reps.  @ 30x1.  Rest 20s.

A2. Double. Max reps in 30s.    Rest 3 minutes

+


10 minute AMRAP with a partner:

5 burpees
10 KBS @ moderate load
15 cals on Airdyne.

partners switch on every movement. 

rest 1 minute -  just enough time to switch between rower and airdyne. start right where you left off. 

10 minute AMRAP with a partner

5 burpees
10 KBS @ moderate load
150m row