Friday June 28th, 2013

CoreFit: 

3 sets of:
A1. Bulgarian Split Squat x 8-10 reps @ 30X0
Rest 45 seconds
A2. Waiter's Walk 50m.
Rest 45 seconds
A3. Russian Step-Ups x 8-10 reps each leg.  Load with DB or BB.
Rest 2 minutes

+

Lucky 7's

7 minute AMRAP
7 Box Jumps (24″/18″)
7 Burpees
7 Kettlebell Swings (45/ 25)

CrossFit:

4 sets of:
A1. Bulgarian Split Squat x 4-6 reps @ 41X1----Note the tempo. Go heavy as possible while keeping tempo.
Rest 1 minute

A2. Toes to bar x  6-10 strict reps.   

rest 2 minutes.

+

Lucky 7's

7 minute AMRAP
7 Box Jumps (24″/18″)
7 Burpees
7 Kettlebell Swings (55/ 35)