Thursday August 8th, 2013

CoreFit:

4 sets of:
A1. Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
A2. Russian Step-Ups x 8-10 reps each leg
Rest 45 seconds
A3. Dumbbell Shoulder Press x 8-10 reps @ 2010
Rest 45 seconds

+
In teams of two, partners alternate to complete 8 rounds each of:
Box Jump Overs x 8 reps
Shuttle run length of driveway.

CrossFit:

4 sets of:
A1. Shoulder Press x 2-3 reps
Rest 2 minutes
A2. Weighted Pull-Up x 2-3 reps
Rest 2 minutes

+

“Annie”
Rounds of 50, 40, 30, 20, 10 reps of:
Double-Unders
Sit-Ups