Tuesday May 7th, 2013

CoreFit:

A.
3 sets of:
A1. Ring Row x 10-12 reps @ 2111
Rest 45 seconds
A2. Hollow Rock (or Hold) x 30 seconds
Rest 45 seconds
A3. Farmer’s Walk x 100 Meters
Rest 45 seconds
A4. Plank Hold x 45 seconds
Rest 45 seconds

+

In teams of 2, complete 4 rounds for time of:
12 Dumbbell Renegade Rows
400 Meter Run
(Partition the reps however you see fit, and stay with your partner on the run.)

CrossFit:

4 sets of:
A1. Weighted Pull-Up x 2-3 reps @ 21X0
Rest 15-20 seconds
A2. Strict Pull-Up x Max Reps @ 20X0
Rest 15-20 seconds
A3. L-Sit x 20-30 seconds
Rest 2 minutes

+

In teams of 2, complete 4 rounds for time of:
12 Dumbbell Renegade Rows
400 Meter Run
(Partition the reps however you see fit, and stay with your partner on the run.)