Monday March 25th, 2013

A. Pull-ups  
CoreFit :  Ring Rows  4 sets x AMRAP.   Rest 2 minutes between.  Focus on scapular retraction. 
CrossFit:  AMRAP in 6 minutes. 1-5 CTB chin-ups


10 min @ 90%:
15 double unders
10 toes to bar / KTE / hanging leg raises
10 goblet squats.    55/35

(REST walk 5 min)

10 min @ 90% 
row 150 m
10/ 8 burpees
10/ 8 box jumps - 24/20" - step down

(REST walk 5 min)

10 min @ 90%:
15 calories on Airdyne 
10 KBS - moderate
10M/6 W hand release push ups