March 15th, 2013

CoreFit:

A. Push press; build to a tough single fast (not a 1rm)

B. 2 banded pull-ups, 2 banded dips for minute for 10 minutes

+

Airdyne sprint 15 seconds @100%

rest 2:15

x4

+

Mobility on glutes/hips/calves/ankles/quad

CrossFit :

(from OPT website)

A. Push press; build to a tough single fast (not a arm)

B. 2-4 muscle ups on the min for 10 min

+

Airdyne sprint 15 seconds @100%

rest 2:15

x4

+

Mobility on glutes/hips/calves/ankles/quad