Monday August 19th, 2013

CoreFit and CrossFit :

5 sets of:
A1. Deadlift x 5-7 reps
Rest 20 seconds
A2. Kettlebell Swings x 20 reps
Rest 20 seconds
A3. Push-Ups x 15-20 reps (if 20 unbroken is easy for you, use ring push-ups
Rest 3 minutes

+

For time:

Run 1 mile for time or Row 2k for time.  

The run will be done as an out and back. The 1/2 mile point is on Conklin Rd. It is the second parking lot of the Presbyterian Church. 

Athletes have the choice of running first if they would like. Just understand that if you do run first the strength work will be slightly compromised.  Be smart, lower the load and work good form.