CoreFit:
4 sets of:
A1. Goblet Squats x 8-10 reps @ 31X1
Rest 60 seconds
A2. Single-Arm Shoulder Press x 6-8 reps each arm
Rest 60 seconds
A3. Farmer’s Carry x 40 yards
Rest 60 seconds
In teams of three, alternating complete rounds, complete five rounds each of:
Thrusters x 5 reps --DB or Barbell Moderate.
Kettlebell Swings x 10 reps
Double-Unders x 20 reps
CrossFit:
5 sets of:
A. Back Squat x 4-6 reps @ 30X1
Rest 3 minutes between sets and use that time to work shoulder mobility
+
In teams of three, alternating complete rounds, complete five rounds each for time of:
135/85 lbs Thrusters x 5 reps
70/45 lbs Kettlebell Swings x 10 reps
Double-Unders x 20 reps
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