Wednesday May 25th, 2013

CoreFit:

CoreFit

4 sets of:
A1. Hang Power Clean 3 reps --light technique work
Rest 45 seconds
A2. GHD sit-ups x 10 reps
Rest 45 seconds
A3. Wall Ball Shots x 10-15 reps
Rest 45 seconds

+

3 Rounds For Time:
Airdyne 30 calories or Row 350m
Farmer’s Walk - length of driveway and back. 

CrossFit:

Five sets of:
Power Clean x 2.2.2
(rest 10 seconds between doubles)

Rest 3 minutes


3 sets for times of:
60 Double-Unders
30 Kettlebell Swings
15 Pull-Ups
Rest 3 minutes