Friday March 14th, 2014

Reminder that class on Friday evening will now be held at 5 p.m. 


CoreFit:

A. Close Grip Bench Press, 8 reps heavy x 3 sets, rest 2 minutes between sets.

3 sets:

B1. DB Split Squats @ 30×1, 6-8 reps/each leg

 rest 1 minute.
B2. Back Extensions @ 30×1, 12-15 reps 

 rest 1 minute.
B3. DB Tricep Extensions @ 30×1, 10-12 reps x 3 sets, rest 1 minute.

+

 6 Minute AMRAP of the following @ moderate/pacing effort:
Row 750 Meters
AMRAP Remaining Time Goblet Squats 45/35/25#



+
CrossFit:

A. Back Squat @30X1; 2, 2, 2; rest as needed
B. emom - PC not TnG x 2- 5mins 65-75% of 1rm
C. 10 deadlift 135/95

     15 Box jumps or step-ups

    5 deadlifts 185/135
    15 box jumps
   5 deadlifts 225
+
Row 1min tough rest 1min x 4
+
Row 1min at near all out
+
10mins Z1