Wednesday April 24th, 2013

CoreFit

A.
Four sets of:
A1. Barbell Alternating Reverse Lunges x 8-10 reps each leg @ 20X1  

Rest 60 seconds
A2. DB Press   6-8 reps.
Rest 60 seconds

+

4 rounds for time of:
Hanging leg raise x 8 reps
24″/20″ Box Jumps x 12 reps
Wall Ball Shots x 16 reps

CrossFit

A.
Four sets of:
A1. Barbell Alternating Reverse Lunges x 8-10 reps each leg @ 20X1
Rest 60 seconds
A2. Handstand Push-Ups 3-5 reps to best depth
Rest 60 seconds

+
4 rounds for time of:
Toes to Bar x 10 reps
24″/20″ Box Jumps- step down x 15 reps
Wall Ball Shots x 20 reps