Friday June 7th, 2013

CoreFit: 

4 sets :

A1. One arm DB or KB row   6-8 reps @ 2121--keep good form and tempo before raising weight.  Rest 30s between arms

A2. GHD sit-ups or Knees to Elbow x 10 reps.  Rest 90s

+

5 sets of:
Against a two-minute running clock, complete:
Dumbbell Ground to Overhead x 10 reps
Box Jump -step down x 10 reps
Burpees x Max reps

Rest 2 minutes between sets

CrossFit :

5 sets
A1. Handstand Push-ups  3-5 reps.   Rest 30s

A2. L-ups   3-5 perfect reps.    Rest 90s

+

5 sets of:
Against a two-minute running clock, complete:
Hang Cleans x 3 reps
Push Press or Jerk x 6 reps
Front Squats x 9 reps
Burpees x Max Reps

Rest 2 minutes between sets. Recommended Loads – 115/75 lb