Monday October 28th, 2013

CoreFit:

3 sets of:
A1. Deadlift x 6-8 reps @ 3011
Rest 45 seconds
A2. Single-Arm Bench Press x 6-8 reps each arm
Rest 45 seconds
A3. Alternating Reverse Lunge with Dumbbells x 10 reps each leg
Rest 45 seconds

+

For time:
Kettlebell Swings x 40 reps
Dumbbell Push Press x 30 reps
Kettlebell Swings x 30 reps
Dumbbell Push Press x 20 reps
Kettlebell Swings x 20 reps
Dumbbell Push Press x 10 reps

CrossFit:

12 minutes @ 80% effort ---i.e., keep breathing controlled

Airdyne 15 calories

15 KBS - 55#/35#

5 minutes rest

12 minutes @ 80%

30 double unders

15 Wall Balls

5 minutes rest

12 minutes @ 80%

15 Box Jumps

10 Toes to bar