Thursday July 25th, 2013

Reminder we have Open gym at 9am tomorrow for those interested.

CoreFit:

4 sets of:
A1. Goblet Squats x 8-10 reps @ 3111
Rest 30 seconds
A2. waiter's walk 50m/ arm
Rest 30 seconds
A3. Ring Row x 10-12 reps @ 2111
Rest 30 seconds

+
4 rounds for time of:
Walking Lunges x 20 steps
hanging leg raises x 15 reps

CrossFit:

5 sets of:
Back Squat x 2-4 reps
Rest 2-3 minutes.  these should be heavy sets.

+

4 rounds for time of:
DB Walking Lunge x 20 steps
(55/35 lb Dumbbells or Kettlebells)
Toes to Bar x 15 reps