Monday April 22nd, 2013

CoreFit: 

Four sets of:
A1. Press x 8-10 reps
Rest 45 seconds
A2. Plank from Elbows x 30-45 seconds
Rest 45 seconds
A3. Kettlebell Swings- moderate x 20 reps
Rest 45 seconds

+

In teams of three, complete five rounds each for time of:
Airdyne 20 calories ALL OUT SPRINT!
10 dumbbell snatch or clean and jerk from ground.  5/arm

CrossFit:

Four Sets of:
A1. Press x 4-6 reps @ 20X1
Rest 90 seconds
A2. Hollow Rocks x 20-30 seconds
Rest 90 seconds

+

In teams of three, complete five rounds each for time of:
200 Meter Row Sprint
10 dumbbell snatch or clean and jerk from ground.  5/arm