Tuesday July 2nd, 2013

CoreFit:

4 sets of:
A1. Dumbbell Shoulder Press x 8-10 reps @ 2011
Rest 45 seconds
A2. Partnered Leg Tosses x 10-15 reps
Rest 45 seconds

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In teams of 2, partners alternate whole rounds to complete as many rounds and reps as possible in 10 minutes of:
Wall Ball Shots x 10 reps
Burpees x 10 reps

CrossFit: 

8 sets of:
Shoulder Press @ 20X1
Set 1 – 5 Reps
Set 2 – 3 Reps
Set 3 – 3 Reps
Set 4 – 2 Reps
Set 5 – 2 Reps
Set 6 – 1 Rep
Set 7 – 1 Rep
Set 8 – 1 Rep
Rest 2 minutes between each set. Use time to mobilize lower body.  RECORD PR.

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4 rounds for time of:
Double-Unders x 50 reps
Wall Ball Shots x 15 reps
Toes to Bar x 10 reps