Thursday July 18th, 2013

CoreFit:
4 sets of:
A1. Turkish Get-up  3/arm
Rest 60 seconds
A2. Hanging leg raises  7-10 controlled reps.
Rest 90 seconds

+

Every minute, on the minute, for 10 minutes:
10 Alternating Reverse Lunges (add light DB if you can)
10 Sit-Ups

CrossFit:

4 sets of:
A1. Turkish Get-Ups x 3 reps each arm
Rest 90 seconds
A2. L-Sit in rings - accumulate 10-20s
Rest 90 seconds

+

Every minute, on the minute, for 10 minutes:
Dumbbell Ground to Overhead x 5 reps - heavy
Double-Unders x Max Reps
(Score total number of double-unders performed.)


*If you have been following CrossFit and missed yesterday, I would like you to find a 1RM in CJ as part A. *