Monday July 15th, 2013

CoreFit

3 sets of:
A1. Front Squat x 8-10 reps @ 3011
Rest 60 seconds
A2. Single-Arm Dumbbell Row x 8-10 reps each arm @ 2011
Rest 60 seconds

2 sets of:
B1. Dumbbell Bench Press x 8-10 reps @ 2011
Rest 45 seconds
B2. Romanian Deadlift x 8-10 reps @ 3010
Rest 45 seconds

+

Row 500m
rest 3 minutes
Row 500m

Score is total time for 2 rows.

CrossFit

3 sets of:
A1. Front Squat with chains  x 5-7 reps @ 30X1
Rest 90 seconds
A2. Ring Rows x 10-12 reps @ 2111
Rest 90 seconds


Against a 3-minute running clock, complete:
50 calories Airdyne
125/85 lbs Ground to Overhead x Max reps

Rest 3 minutes

In teams of two, partners alternate 3-minute sets until they each complete 30 reps of Ground to Overhead.