Friday April 26th, 2013

CoreFit

3 sets of:
A1. Bench Press x 6-8 reps @ 20X1
Rest 60 seconds
A2.  Pull-Ups negatives 3-5 reps. 5 second descent.
Rest 60 seconds

+

For time:
25 Push-Ups
400m  Run
30 KBS
400m Run
25 Push-Ups
400m Run
30 KBS heavy

CrossFit

3 sets of:
A1. Bench Press x 6-8 reps @ 20X1
Rest 60 seconds
A2. Pull-Ups x 3-5 reps @ 51X1.   Add weight if possible.
Rest 60 seconds

+

For time:
50 push-ups

400m run

30 KBS- heavy

400m run

50 push-ups

400m run

30 KBS heavy