Tuesday January 14th, 2014

CoreFit:

4 sets of:
A1. Push-ups x 12-15 reps. Scale up or down as needed. Break as needed.
Rest 60 seconds
A2. Dumbbell Romanian Deadlift x 6-8 reps OR GH Raises x 6-8 reps.
Rest 60 seconds
A3. Pronated Grip Pull-Ups x 6-8 reps.  Use least amount of band assistance to get 6-8 reps.
Rest 60 seconds

+
Complete as many rounds and reps as possible in 8 minutes of:
Renegade Rows x 5 reps
Dumbbell Front Squat x 10 reps
Dumbbell Push-Press x 15 reps
(use the same set of dumbbells for all movements)

CrossFit

A. Power Clean - build to a 1RM
+
3 sets all out!
40 DU
12 KBS 2/1.5pd
15 box jumps
12 KBS 2/1.5pd
AD 15 cals
rest 8 mins between

Notes:
- go for it on sets record times
- finish hard on AD