Monday September 16th, 2013

CoreFit:
3 sets of:
A1. Goblet Squats x 8-10 reps @ 3111
Rest 45 seconds
A2. Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
A3. Plank Hold x 45 seconds
Rest 45 seconds

+
4 sets of 3-minute sprints of:
“Cindy”
5 Pull-Ups - least assistance
10 Push-Ups
15 Air Squats
Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next round. Score total number of rounds completed.

work efficiency here. Good quality for all reps. 

CrossFit:

3 sets of:
A1. Back Squat x 6-8 reps @ 30X1
Rest 90 seconds
A2. Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111
Rest 90 seconds

+

4 sets of 3-minute sprints of:

“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next round. Score total number of rounds completed.