Friday September 27th, 2013

CoreFit:

Three sets of:
A1. Deadlift x 6-8 reps
Rest 45 seconds
A2. Push-Ups x 10-15 reps
Rest 45 seconds
A3. Plank from Elbows x 45 seconds
Rest 45 seconds

+

Complete as many rounds and reps as possible in 5 minutes of:
10 Push Press (95/65 lbs)
15 Kettlebell Swings - moderate

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 5 minutes of:

6 Ring Rows
10 Box Jumps (24″/18″)

CrossFit:

Four sets of:
A1. Deadlift x 4-6 reps
Rest 2 minutes
A2. Handstand Push-Ups x Max Reps
Rest 2 minutes

+
Complete as many rounds and reps as possible in 5 minutes of:
10 Push Press (115/75 lbs)
15 Kettlebell Swings 55#/35#

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 5 minutes of:
10 Pull-Ups
10 Box Jumps x (24″/18″)