Wednesday August 21st, 2013

CoreFit: 

A.
Four sets of:
A1. Barbell or Dumbbell Shoulder Press x 8-10 reps @ 2011
Rest 45 seconds
A2. Single-Leg Hip Bridge x 8-10 reps each leg @ 3011
Rest 45 seconds
A3. Double-Under Practice x 45-60 seconds
Rest 45 seconds

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Partner workout:

Every minute, on the minute, for 12 minutes each partner will:
Minutes 1-4 – Row or Airdyne Sprint x 20 seconds
Minutes 5-8 – DB Push Press x Max reps in 30 seconds
Minutes 9-12 – Burpees x Max reps in 30 seconds

Keep a running tally of your reps. Rower or Airdyne calories will be the reps. 

CrossFit: 

A. Shoulder Press 3,2,1,  3,2,1   Increase loads on second wave.

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Partner workout:

Every minute, on the minute, for 12 minutes each partner will :

Minutes 1-4 – Row or Airdyne Sprint x 20 seconds
Minutes 5-8 – Handstand Push-Ups x Max reps in 30 seconds
Minutes 9-12 – Burpees x Max reps in 30 seconds

Keep a running tally of your reps. Rower or Airdyne calories will be the reps.