Friday October 11th, 2013

CoreFit:

A.
Four sets of:
A1. Dumbbell or Barbell Push Press x 6-8 reps
Rest 45 seconds
A2. Goblet Squat x 8-10 reps @ 3010
Rest 45 seconds
A3. Ring Rows x 8-10 reps @ 2111
Rest 45 seconds

+
Complete as many rounds and reps as possible in 10 minutes of:
Row 300 Meters or Airdyne 25 calories
5 Man-Makers


CrossFit:

A.
Take 15 minutes to build to today’s 1-RM Push Press

+

Four sets for max weight – without dropping the barbell until the set is completed:
Deadlift x 9 reps
Front Squat x 6 reps
Shoulder to Overhead x 3 reps
Rest 3 minutes