Monday October 21st, 2013

CoreFit:

4 sets of:
A1. Back Squat x 8-10 reps @ 30X1
Rest 45 seconds
A2. Pull-Ups x 6-8 reps
Rest 45 seconds
B1.Kettlebell Swings x 20 reps
Rest 45 seconds
B2. Plank from Elbows x 45 seconds
Rest 45 seconds

+

For time:
Row 1000 Meters
Airdyne 80/60 calories

50 Squats

CrossFit:

Turkish get-up practice 15-20 minutes 

AMRAP in 20 minutes

CrossFit Games 2012 Regionals Event 4

For time (or as many reps as possible in 20 minutes):
50 Back Squats (135/95 lbs)
40 Pull-Ups
30 Shoulder to Overhead (135/95 lbs)
50 Front Squats (85/65 lbs)
40 Pull-Ups
30 Shoulder to Overhead (85/65 lbs)
50 Overhead Squats (65/45 lbs)
40 Pull-Ups
30 Shoulder to Overhead (85/65 lbs

Don't worry it looks like a ton of reps but no one will be making it all the way through, or even to the 3rd set of pull-ups. We just listed the whole workout so you could see what it was.