Monday August 5th, 2013

CoreFit:

4 sets of:
A1. Tire Flips 6 reps AFAP
Rest 60 seconds
A2. Push-Ups x 10-15 reps @ 20X1
Rest 45 seconds
A3. Hollow Rocks x 30 seconds (or Hollow Hold)
Rest 45 seconds


3 sets for max reps of:
Mountain Climbers x 30 seconds
Rest x 30 seconds
Kettlbell Swings x 30 seconds
Rest 30 seconds
Goblet Squats x 30 seconds  --moderate weight.  should be unbroken or very close to it.
Rest 30 seconds

CrossFit:

4 sets of:
A1. Tire Flips 6 AFAP.  use medium tire or grab a partner or 2 and flip the large tire.
Rest 60 seconds
A2. Ring Dips x 8-10 reps @ 20X1 --add small amount of weight if achieving 10 reps at tempo.
Rest 3 minutes

+
3 rounds for time of:
Kettlebell Swings x 25 reps (55#/35#)
Chest-to-Bar Pull-Ups x 15 reps