CoreFit
A. Deadlift. Start with Kettlebells and progress to weighted barbell. Build to what is a tough 5 reps with good form.
B. Push-ups. Based on ability 30 - 50 for time depending on ability. Keep them strict and with good form. NO SNAKING!
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AMRAP in 12 minutes
3 burpees
5 box jumps (mandatory step down)
7 sit-ups
CrossFit
A. 2 Clean Pulls + 1 Power Clean. x 6 sets. Rest 2 minutes between sets. Focus is on waiting to bend those arms
B. Ring Push-ups - 50- 75 for time. Dependent on ability.
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AMRAP in 12 minutes:
3 burpees
5 Box Jumps @ 24″/18″ (mandatory step down)
7 Toes to Bar
3 burpees
5 Box Jumps @ 24″/18″ (mandatory step down)
7 Toes to Bar
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