Tuesday March 5th, 2013

CoreFit

4 sets: 

A1. Shoulder Press 4-6.  Rest 30s

A2. Chin up negatives – 3 reps with 5s descent. Rest 3 minutes.  Use less assistance than last week. 

+

5 minute AMRAP- double unders

rest 5 minutes

10 minute AMRAP

buy in with 40 calories on Airdyne - tan    or 30 calories on white or black

10 push-ups

10 box jumps - 18"

Crossfit

A1. Shoulder Press 3-4 reps.  Rest 30s

A2. Weighted chin ups   2-3 reps.   Rest 3 minutes

+

5 minute AMRAP - double unders

rest 5 minutes

10 minute AMRAP
buy in with 40 calories on Airdyne --white or black airdyne
10 push-ups
10 box jumps 24"