Monday July 1st, 2013

CoreFit:

4 sets of:
A1. Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1
Rest 45 seconds
A2. Ring Rows x 10-12 reps
Rest 45 seconds
A3. Plank Hold x 45 seconds
Rest 45 seconds

+

3 rounds for time of:
Goblet Squats x 15 reps
400 Meter Run

CrossFit : 

4 sets of:
A1. Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1
Rest 90 seconds
A2. Supinated-Grip Pull-Ups x Max reps @ 2110
Rest 90 seconds

+
3 rounds for time of:
Front Squats x 8 reps -   use approx 55% of 1RM.  bar is on floor at start.
400 Meter Run