Sunday December 15th, 2013

Open Gym from 1-4pm today.

CoreFit and CrossFit:

4 sets of:
90 seconds of Rowing (for Calories)
30 seconds of Rest
90 seconds of Kettlebell Swings (for max reps)
30 seconds of Rest
90 seconds of Double-Unders (for max reps)
30 seconds of Rest
90 seconds of Front Leaning Rest on Rings
(keep torso rigid and scaps retracted)
30 seconds of Rest



Workout # 1 for Misteltoe Mayhem.

1.
"Combined Jump"
For inches/reps:
10 min establish 3 max distance broad jumps
Rest 2 mins
10 min establish 3 amrap sets of DU's unbroken

(scored as total inches for 3 jumps plus total reps for best 3 max sets)

Combined three best jumps. Tape Measure starts at toe of Athlete and scoring is from heel of where athlete lands.

DUs – as many sets as you choose in 10min time frame. Best three attempts = score.