Tuesday August 13th, 2013

CoreFit:

4 sets:
A1.  Heavy Russian KB Swings  10-12 reps.
Rest 30 seconds
A2. Hanging Leg Raises 10-12 reps.
Rest 30 seconds
A3. double under practice 60 seconds
Rest 60 seconds

3 sets:
B1.  Banded Face Pulls 8-12 reps
Rest 30 seconds
B2. Airdyne @ 95% 60 seconds
Rest 2 minutes

CrossFit:

Take a long and approriate warm-up to get yourself ready for maximum effort on Helen. This warm-up should take 20-30 minutes. Spend a few minutes with double unders.

"Helen"

3 rounds for time
Run 400m
21 Kettlebell Swings  55#/35#
12 Pull-ups

+
cool down or skill practice.