TuesdayJuly 16th, 2013

CoreFit:

A. Skill practice. 10-15 minutes.  Light technique work for Oly Lifts.  Double unders, strict pull-ups etc.

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5 rounds for max reps of:
60 seconds of Burpee Pull-Ups
60 seconds Hand-Release Push-Ups
60 seconds Box Jump - step down
60 seconds Rest

CrossFit:

5 rounds for max reps of:
60 seconds of Burpee Pull-Ups
60 seconds Ring Dips
60 seconds Box Jump - step down
60 seconds Rest

Rest 10 minutes actively

300 double unders for time.   Cap at 10 minutes.  Note your time or score.


*CoreFit will spend the first half of class warming up and doing part A. Crossfit will spend the first half of class warming up doing the 5 rounds for reps portion.   This will allow for all athletes to use the short pull-up bars for the burpee pull-ups.