Tuesday March 19th, 2013

Both CoreFit and Crossfit

A1. Close Grip Bench Press @ 30X0; 3-4 x 4; rest 10 sec

A2. Ring Rows @ 30X3; 6-10 x 4; rest 90 sec   (this tempo mean 3s down, 0s in bottom, explode up, 3s hold at the top with scapula retracted and pulling tight.

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3 sets @ 100%:
10 burpees AFAP
Row 250 m
(rest 4 min actively b/t sets)

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3 sets @ 100%
10 burpees AFAP
20 calories on Airdyne
(rest 4 min actively b/t sets)