Thursday October 24th, 2013

CoreFit:

4 sets of:
A1. Barbell or Dumbbell Push Press x 8-10 reps
Rest 45 seconds
A2. Single Leg Hip Bridge x 8-10 reps each leg
Rest 45 seconds
A3. Double-Under Practice x 45-60 seconds
Rest 45 seconds

+
3 rounds for time of:
Man-Makers x 10 reps
Sit-Ups x 20 reps
200 Meter Run or 200 Meter Row

CrossFit:

Five sets of:
A. Push Press x 3-5 reps
Rest 2 minutes

+

Three rounds for time of:
Man-Makers x 10 reps
Toes to Bar x 20 reps
Double-Unders x 30 reps