Friday July 12th, 2013

CoreFit:

A. skills.  Spend 20 minutes working on one of the following :  pull-ups, dips, double unders, mobility.  Do not do a large volume of these movements, this is meant for deep practice.

Every four minutes, for a total of six sets, complete:
Goblet Squats x 15 reps
400 Meter Run

CrossFit:

A. skills.  Spend 20 minutes working on one of the following :  muscle-ups, HSPU, double unders, mobility. Do not do a large volume of these movements, this is meant for deep practice. 

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Every four minutes, for a total of six sets, complete:

135/85 lb Front Squats x 10 reps
400 Meter Run

Weight must be taken from the ground – no racks.